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 2 Minutes for 20 Minutes
Min 0-2:
200 Meter Run
+ Max Reps Toes to Bar
-OR- Max Reps V-Ups
Min 2-4: Rest
Goal: Toes to Bar Goal: 60-90 Reps
V-UP Goal: 75-125 Reps
Coaches Notes
You’ve got 2 minutes to work and 2 minutes to rest each time. In the 2 minute working interval, we want just that… WORK!
Hit the 200m run hard. Then, with the remaining time, accumulate as many toes to bar or v-ups as possible. You should have about a minute each time for those.
Keep in mind that even with the juicy 2 minute rest between rounds, the number of reps you’ll be able to perform will likely decrease as you get deeper into the workout and core fatigue starts to set in. Be deliberate with how you break up the reps to avoid going to failure. We are shooting for 12-18 toes to bar or 15-25 v-ups each time.
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