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 “Jolly Roger”
Part 1
6 Min AMRAP
(As Many Rounds and Reps As Possible in 6 Minutes)
-8 Kipping Pull Up
-10 Barbell Front Squat
-12 Push Up + Taps
Rest 4 Minutes After Part 1 Part 2
Repeat Score from Part 1 for Time
Strict Pull Up Option: 4-6 Reps
Suggestions
Men: 95# Women: 65#
Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30
Coaches Notes
Six minutes might not sound like much – but if you attack this with the right intensity, it’ll be sure to burn! The “right” intensity will mean a few things…
1) Going with a pull up variation that you can do 5-8 reps of at a time. Doing this workout 1-2 pull ups at a time will not get the results we’re looking for. So, customize to inverted rows, banded pull ups, or some other variation that allows for bigger sets if you need to.
2) Choosing a weight for your squats that allows you to do all 10 reps without breaking for the entire 6 minutes. That doesn’t necessarily mean you need to do them very fast, but you shouldn’t need to rest a lot before and after the set.
And 3) Choose a push up + taps variation that allows you to do 4-8 reps at a time, even under fatigue. So that might mean going elevated or from the knees. It may be a good idea to break these up from the start since push ups are notorious for fading quickly.
Whatever score you get in the AMRAP is what you will do in Part 2 after four minutes of rest. So if you finished 4 full rounds and then 8 pull ups + 5 squats (4+13), you’ll do that
(4+13) FOR TIME. The goal would be to get it in under 6 minutes, but definitely no longer than 6:30.