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 “CURSE OF THE FLYING DUTCHMAN”
DEATH BY Thrusters
Every Minute For As Long As Possible (or Until 18:00)
-Min 1: 1 Barbell Thruster
-Min 2: 2 Barbell Thruster
-Min 3: 3 Barbell Thruster
…continue adding 1 thruster each minute until you can’t complete in the minute.
Suggestions
Men: 95# Women: 65#
Goal: Round of 12-18
Coaches Notes
Like most “death by” workouts, the first 6-8 minutes are going to feel like a joke. You’ll be standing around a lot, not breathing heavy, heart rate still pretty chill. And then BAM! It’ll hit you like a ton of bricks. Be ready for it.
We want you going with a weight that you’re pretty sure you can get through the first 10 rounds with, but getting to 15-18 sounds intimidating. You should definitely be able to do the reps unbroken through the rounds of 10-12. If you needed to break after that point, it should only be once.
Since the thruster is the only movement you have to worry about today, use it as a chance to be as efficient as possible. Don’t rush coming out of the squat. Stay back in your heels, take your time, and right before you come to standing fully – EXPLODE upward – using the momentum of your lower body to “throw” the weight upward. Exhale at the top of each rep, inhale on the way down.