WOD – DAY 1

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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 “TREASURE OF CORTES”

2 Rounds

-40 Barbell Push Press
-40 Alternating Dumbbell Farmer Step Up
-200 Meter Dumbbell Shoulder Rack Carry

Rest 3 Minutes Between Rounds

(if you feel you can do it safely), you could also do this version with:

Barbell Front Rack Carry

Suggestions

Men: 95# | 40# DBs | 20-24″ Box/Step Women: 65# | 25# DBs | 16-20″ Box/Step

Goal: 6-9 Minutes

Coaches Notes

Don’t let the simplicity of this workout fool you – it’s going to get uncomfortable!

You don’t need to go so light on the push press that you’re able to do all 40 reps in a row, but you definitely should feel confident that you can knock out 10-20 reps every time you pick up the weight.

The step ups are tedious and kind of annoying, to be honest. Go with a weight and height on your step that allows you to maintain a pace of 14-20 reps per minute. You’ll want to break these up from the start to preserve your grip and shoulders a bit!

For the carry – try to hold an honest shoulder rack here, where your hands are wrapped completely around the dumbbell handles. It’s totally fine to let the dumbbell head(s) rest on your shoulders! Ideally, you’re only breaking at the halfway point. If you can’t take this to the streets and don’t have a runner to walk on we would recommend customizing this to marching in place or to a low step up (roughly a 4″ plate or anything sturdy). In this case you’ll want to accumulate a full 2 minutes, which means if you set your weight down during your march or step up it won’t count towards your 2 minutes. Stay close to a clock so you can easily keep track!

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