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 “RAMESSES II”
18 Min AMRAP
(As Many Rounds and Reps As Possible in 18 Minutes)
-6 Burpee
-8 Kipping Pull Up
-12 Air Squat
*Strict Pull Up Option: 4-6 Reps per Round
Suggestions
No weight needed today!
Extra Challenge Throw on a vest!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12-18 Rounds
Coaches Notes
In this workout we have small rep schemes for the movements which means we should be finding a really steady pace from one movement to the next and work to stay continuously moving. In order to meet the goal time for this you will want to get each round done within 1-1:30.
Do your best to make quick work of the burpees and if needed step in and out of the burpee to control your heart rate. The pull up should be done within 1-2 sets and take no longer than :30-:40 seconds to complete. Keep in mind the pull up volume is going to accumulate. If you start to fatigue or take longer than necessary to complete the intended amount of reps we would recommend that you customize to a variation that you can stay moving with. For the air squat hold yourself to a high standard by squatting to a depth that is appropriate and safe for you. Be sure to stand all the way out of the squat to reach full hip extension.
To avoid losing track of which round you are on try to find a way to easily track. Tally marks on a whiteboard or counting chips work really well. AMRAPs can feel long. Do your best to focus on one round at a time!