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
3 Rounds
-15 Barbell Back Squat
-15 Lateral Burpee Over Barbell
Rest 3 Minutes After 3 Rounds, Then…
Part 2
5 Rounds
-9 Barbell Back Squat
-9 Lateral Burpee Over Barbell
Suggestions Men: 95# Bar Women: 65# Bar
Goal: 4-7 Minutes per Part
Coaches Notes
Squats and burpees. So simple, yet so effective (insert fire emoji here)!
For this one we’re looking for you to push hard for the first part, trust in your ability to recover, and push again for the second part. There is no way around it – it’s going to hurt! Choose a weight for the squats where you’re able to to go unbroken. This might hurt a little (or a lot), but push through and challenge yourself to move quickly here so long that your moving well. Keep your heels flat to the floor and fight to keep your chest up.
For the burpees, you won’t want to go out so hot that you burn out quickly but you still need to be moving and pushing yourself to get uncomfortable. If you’re looking to speed things up and can handle it, stay low as you jump over. Otherwise, it can be helpful to stand a bit and then jump over which will help slow things down and keep it more manageable. We’re looking to finish each part in 4-7 minutes – don’t be afraid to go hard from the start and see what you can do!