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
On a 20 Minute Clock:
5 Rounds
-15 Barbell Push Press
-10 Burpee Box Jump Over
After Completing 5 Rounds…with Time Remaining in the 20 Minutes: Max Distance Run/ OR Row
*This version can also be done with: 15 Sandbag Push Press
Suggestions
Men: 75# Barbell | 20-24″ Box Women: 55# Barbell | 16-20″ Box
Goal: 7-11 Minutes – 1,400-2,400 Meters
Coaches Notes
Here’s an example of how this one works: Let’s say you finish all 5 rounds in 9:22, you have 10:38 to accumulate as much running distance as possible. (We recommend tracking time on a wristwatch or stopwatch today so that you can take it with you and remain aware of how much time you have left while running.)
The weight you choose for push press should be light to moderate. You should feel confident you can do all 15 reps in a row for the first 2-3 rounds, at least. The burpee box jump overs will take the bulk of the time and effort, but 10 reps should take no longer than 1:00-1:30. If they are, either customize the burpee to something more doable or lower the height of the jump, or both!