Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
-800 Meter Run
When Clock Hits 5:00:
-8 Rounds (4 Minutes)
-20 Seconds Max Reps Air Squat
-10 Seconds Rest
When the Clock Hits 9:00:
-800 Meter Run
Suggestions
No weight needed today!
Goal: 800s: 3:00-5:00 Squats: 70-150 Squats
Coaches Notes
Make sure to warm up for the runs and be as efficient as possible. The second run will test your endurance capacity when you’re already fatigued. We’re looking at 3:00-5:00 minutes, so adjust the distance if needed to stay within the window.
For the squats, again, a thorough warm up will be beneficial. It’s easy to get sloppy and not hit that full range of motion after a few rounds, so use those rests to shake out the legs and prep for the next round of work. Shoot for 10-20 reps per 20 seconds.