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
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-8 Kipping Pull Up
-12 Barbell Push Jerk
-30 Double Unders / 60 Singles
Suggestions Men: 95-115# Women: 65-75#
Goal: 7-10 Rounds
Coaches Notes
A pull, a push, and a jump… great way to strengthen your upper body while keeping your heart rate elevated!
We’re looking for each round to take 1:10 to 1:40. Not sure if that’s in your wheelhouse? Do a practice round in your warm up! See how it feels and how long it takes you. Decide then if you need to customize one or more movements to fall within that target range.
For pull ups, it’s probably wise to BE ABLE to do 8 reps unbroken when you’re fresh – even if you choose to break them up into 5-3 or 4-4 from the start. You should NOT be dropping to singles at any point, so be willing to customize. Go with a weight on the push jerks that allows for unbroken sets of 12 for at least the first 6 minutes. If you choose double unders, limit yourself to 40 seconds on those. If you’re tripping up a lot, do what you can in that time then move on -OR- go with single unders.
5-29-2024
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. If you feel you need to do more, then do more.