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 “SALAZAR”
20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Minutes)
-5 Toes to Bar
-OR- 8 Alternating V-Up
-10 Alternating Dumbbell Power Snatch/ Ground To Overhead
-15 Air Squat
Suggestions
Men: 40-50# DB Women: 25-35# DB
Goal: 12-18 Rounds
Coaches Notes
The reps are low and the movements are simple – which will make for a LONG twenty minutes! Be careful not to peacock this one. Instead, start off with a pace you imagine yourself being able to hold till the end. To hit the goal, you’ll need to finish a round every 1:05-1:40.
The idea with a small set of toes to bar is to do them unbroken, or at most with one break (think 3 and 2 with a quick rest). If you end up doing these as singles, it shouldn’t negatively impact your ability to hit the goal – but you’ll have to make up time on the snatches and squats.
Go with a weight on the snatches that you can for sure do all 10 unbroken. Find a smooth, steady pace through the air squats. Think of these as your chance to settle your breath and heart rate a little before starting the next round.