Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*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:
6 Rounds
-20 Dumbbell Squat
-200 Meter Run
Rest 1 Minute Between Rounds
**Could also do this version with:
20 Sandbag Back Squat
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 1:15-2:15 per round
Coaches Notes
Use a weight on the squats you can complete 10 or more reps in a row. These don’t need to be done fast, but your position should allow you to easily rest the dumbbells on your shoulders so you can just focus on loading the legs to knock out these reps.
For the first half, keep the runs at a moderate pace. Then challenge yourself to finish fast since you have a minute break coming up.