Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Death by Run + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
-100 Meter Run
*2 Barbell Hang Squat Clean
-100 Meter Run
*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock – OR – until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)
Suggestions
Men: 75-95#
Women: 55-65#
Goal: Complete the Round of 14s+
Coaches Notes
At the start of this one, Round 1 will be from 0:00-3:00, and you’ll do a 100 Meter Run, 2 Hang Squat Cleans, and another 100 Meter Run. Then rest for the remainder of the 3 minutes before starting Round 2. From 3:00-6:00, you’ll do 100 Meter Run, 4 HSC, 100 Meter Run, rest until 6:00. Keep going until you can no longer complete the work required within the 3 minutes OR at the end of 30 minutes.
The earlier rounds will feel like a lot of rest, but adding 2 reps of the Hang Squat Clean each round will eat that time up real quick!
These 100 Meter Runs should be fast, where each takes 30 seconds or less. Push yourself to keep the hang squat cleans unbroken. That’ll get really uncomfortable after the round of 10s – but if you choose the right weight, it should be possible. If you do end up breaking, push yourself to get back to work fast, and find a good breathing pattern. Think about pulling yourself under the weight, and punch your elbows forward to allow the bar to sit solidly on your shoulders at the bottom of the squat and as you stand up.
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