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
-50 Burpee Pull Ups
Rest 3 Minutes
-50 Burpee Box Jumps
Suggestions
Men: 20-24″ Box Women: 16-20″ Box
Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00
Coaches Notes
All bodyweight today and lots of burpee variations! For Part 1 you will want to average 10-6 reps per minute and for Part 2 you will want to average 14-7 reps per minute to finish within the goal times.
For this workout, it’s going to be very important that you start at a pace that is sustainable for you. Your movements don’t necessarily need to be fast, but you do need to stay moving. If you feel your heart rate getting out of control, feel free to step in and out of each burpee to slow things.
For the burpee pull up, you can do a jumping pull up or an inverted row as needed. If you’re doing an inverted row and the transitions are taking a bit of time, consider doing 5-10 burpees followed by 5-10 inverted rows. Keep in mind there is a 3 minute rest sandwiched between each part which means you should be pushing with intensity for Part 1, trusting in your rest and pushing hard in Part 2.