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:
-50 Alternating Dumbbell Farmer Box Step Ups
-50 Double Unders / OR 100 Single Unders
-25 Strict Pull Up
-50 Double Unders / OR 100 Single Unders
-Rest 2 Minutes
-50 Double Unders / OR 100 Single Unders
-25 Strict Pull Up
-50 Double Unders / OR 100 Single Unders
-50 Alternating Dumbbell Farmer Box Step Ups
Suggestions
Men: 40# DBs | 20-24″ Box Women: 25# DB’s | 16-20″ Box
Goal: 16-20 Minutes
Coaches Notes
For the step ups, load your front foot on top of the box and stand up all the way on that side before controlling yourself back down and switch. Continue this in sets of 10-20 reps with short breaks. Give yourself 2-3 minutes here.
Keep your double unders smooth by rotating the rope from your wrists with tight body jumps. This means active tension through your legs, core and upperbody. Keep shoulders pulled back and down. 50 reps should take 1 minute or less.
Maintain a hollow body position during the pull ups. This means active core and legs to focus on strong pulling from your back and arms. Chip away at these in sets of 5-7 reps at a time. Aim to be done in under 4 minutes.