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 “CLEOPATRA”
Every 3 Minutes for 21 Minutes
(7 Rounds)
-10 Toes to Bar
-OR- 16 Alternating V-Up
-30 Double Unders / 60 Single Unders
-10 Barbell Power Snatch OR Ground To Overhead (Any way you want)
Rest for the remaining 3:00 minute rounds
Suggestions
Men: 75#-95# Women: 45#-65#
Goal: 1:15-2:15 per round
Coaches Notes
In this workout you’re going to do 1 round every 3 minutes and rest with any remaining time. The goal will be to push each round as hard as you can – working to get each round done within 1:15 – 2:15.
The toes to bar should be done in 1-2 sets. If you do decide to break these – make quick work of your break. If you struggle with high volume toes to bar consider an alternative customization as the fatigue sets in. All 10 reps should be done in :20-:40 seconds to complete.
The double unders should be done in :20-:40 seconds. Try to get all 30 reps done in one set but if you happen to break just be quick about getting right back to it. Do your best to relax during these – if it’s helpful take a few seconds before starting to focus and get set.
For the snatches, we would recommend you choose a weight you can get all 10 reps unbroken with. These should take no longer than :30-:40 seconds to complete. Focus on aggressively extending your hips to bring the weight up and overhead in one smooth motion. Or do a power clean into a jerk or push press.