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:
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-4 Barbell Atlas Lunge
-8 Toes to Bar
-OR- 12 V-Up
Suggestions
Men: 75-95# Women: 55-65#
Goal: 8-10 Rounds
Coaches Notes
One rep of the Atlas Lunge is a lunge on each side plus a squat. Keep a steady pace, and set the bar securely in the back rack position to get all 4 reps unbroken with a moderately heavy weight.
We encourage you to go unbroken on the Toes to Bar, but if you’re still developing these, break them up 4 reps at a time, since going right back to them can add to the fatigue pretty quick. Focus on pulling down with your lats as you lean back, and tighten your core quickly to get your toes up. On the way down, push your chest forward as your heels swing behind you to help keep a smooth, steady rhythm for connecting the reps.
Aim for one round every 1:10-1:30 to stay within today’s goal.
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