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:
Every 3 Minutes for 15 Minutes (5 Rounds)
-200 Meter Run/ OR 300 Meter Row
-15 Kipping Pull Up
-Max Reps Dumbbell Bench Press
-OR- Push Up + Taps
When the clock hits 3 Minutes – start all over again!
Strict Pull Up Option: 7-10 Strict Pull Ups
No Bench? You could also do:
Dumbbell Floor Press
Suggestions
Men: 40# DBs Women: 25# DBs
Extra Challenge Men: 50# DBs Women: 35# DBs
Goal: 80-120 Reps
Coaches Notes
We want you guys to have at least a minute to work toward those bench press reps!!! That includes 5-10 seconds to rest and transition before the start of the next 3-minute window.
So, be sure to keep your 200 meter run to 0:50-1:10. If you need to, you can reduce the distance to fit within that time frame. Go with a pull up variation that you can consistently do 5 reps of at a time. Even if you can do them unbroken, you may want to take 1-2 quick breaks just to save your arms for the bench.
If prior to starting the workout, you know you can hit more than 25+ bench press reps when fresh, you can use the Extra Challenge weight. The weight should be challenging for 16-24 rep range. If you get less then 15 reps on that first round, lower the weight so you can knock out more reps each time.
If you don’t have a bench, swap out the bench press for push up+taps -OR- if you’re a push up ninja: deficit push ups!!!