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 “THE UNDERWORLD OF THE CARRIBEAN”
4 Sets
Each Set is:
400 Meter Run/ OR 500 Meter Row
Then
3 Rounds
-12 Kettlebell Overhead Swing
-8 Burpee
Rest 2 Minutes Between Sets
Suggestions
Men: 40-55# KB/DB Women: 25-35# DB/DB
Goal: 4:30-7:00 Each
Coaches Notes
Considering you have two minutes of rest before the start of each run, push your pace in the first half! You can ease up a little in the back half, preparing to tackle the 3 rounds of 12 swings and 8 burpees. You shouldn’t exceed 2:30 on any of the 400m runs. If you are – REDUCE the distance to something you can complete in closer to 2 minutes.
We’re looking for a HARD effort during the swings and burpees. Assuming the run took you 2:00-2:30 (as it should), you’ll have to complete a round every 1:00-1:30 to hit the goal. You should absolutely be doing the swings unbroken, so be sure to choose a weight that will allow for that. The burpees are going to be the limiting factor for most. While we want you to push yourself, we also want you to be able to hold strong for the entire workout. So find the line between sustainable and red-lining… and tiptoe it!