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:
4 Rounds
-20 Kipping Pull Up
-30 Air Squat
-20 Push Up
-30 Air Squat
Goal: 16-24 Minutes
Coaches Notes
The Pull Up volume will add up, so consider starting with conservative sets of 5-10 reps at a time. To help delay upper body fatigue, focus on using a powerful kip. Give yourself a window of 1:00-1:30 to get these done.
Challenge yourself with performing high quality Air Squats by going as low as you safely can, and stand all the way up to reach full hip extension at the top. Push it here to complete each set of 30 reps in 90 seconds or less.
Prevent too much fatigue during the Push Up to avoid failing any reps. Take a quick break about 2-3 reps shy of failing, and give your arms a shakeout. Your later rounds might take up to 1:30 to complete these. If you find yourself going over that time in the first two rounds, customize the reps or simply move on at that time mark.