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:
2 Rounds
-30 Wall Ball
-30 Burpee
-30 Wall Ball
-30 Alternating Dumbbell Power Snatch (Ground to Overhead)
Suggestions
Men: 20#ish Ball, 40-50# DB Women: 13-15# Ball, 25-35# DB
Goal: 14-20 Minutes
Coaches Notes
If you dig wall balls, today’s workout could be your jam! If not, well, now’s the time to lean into the later part of “simple, not easy.”
Challenge yourself to do large sets of the wall balls. Use your legs to jump the ball up to the target. Absorb the ball into the next squat. 30 reps should take 2 minutes or less.
Hold a steady pace for the burpees and aim to get 10-15 reps per minute.
Recruit the legs for a powerful hip extenstion to lift the weight from ground to overhead. Smoothly get through large sets of 10-20 to finish in 1:30 or less.