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 “MAELSTROM”
-400 Meter Run/ OR 500 Meter Row
-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean
-400 Meter Run/ OR 500 Meter Row
-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean
-400 Meter Run/ OR 500 Meter Row
*If you break, you have to start the set of power cleans over again! (Might be wise to lower the weight if you’re really struggling)
Suggestions
Men: 75-95# / 20-24″ Box Women: 55-65# / 16-20″ Box
Goal: 12-18 Minutes
Challenging Weight But Still UNBROKEN
Coaches Notes
Ah, the dreaded “unbroken” mandate!!! Yes, each set of 15 power cleans HAS to be done without breaking. If you break, you have to start the set over and try again. What does it mean to “break”? It means you either 1) let go of the barbell completely, or 2) you allowed it to settle onto the ground (you should just TAP the bumper plates to the ground and move immediately into the next rep). You CAN rest with the bar at your hips or shoulders. (We just don’t recommend hanging out in either of those places for long – ha ha).
We’re encouraging you to choose a weight that you’re concerned you will WANT to break, but will be able to tough it out to the end. It’s hard to know what that weight should be. We recommend spending some time in your warm up (you do that, right?) trying out different weights for sets of AT LEAST 10 reps. If you feel you still have 5-7 reps left in the tank, but not much more – that’s probably a good weight.
For the 400 meter runs, push the pace on the first half then ease off the gas in the second half, try to relax your breathing and your shoulders for the next set of cleans. Each one should take absolutely no longer than 2:30 – reduce the distance if it is! For the box jump overs, find a smooth, steady pace. We want you to be done with 30 reps in 2 minutes or less (even if that means jumping to a shorter height)!