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:
10 Rounds
-7 Toes to Bar
-7 Barbell Deadlift
*In place of toes to bar you could also do:
12 Alternating V-Up 7 Weighted Sit Up
Suggestions
Men: 135-185# Bar Women: 95-125# Bar
Goal: 8-12 Minutes
Coaches Notes
On the toes to bar kip, pull against the bar as you open up your hips and when you push down on the bar, flex your core and hips as you reach your toes up. Break these up as needed to avoid failing any reps.
Use a weight on the deadlifts you can do all 7 reps unbroken. Load the back of the legs, keep the core braced and back flat. Make contact with the weights to the floor and open the hips up all the way at the top.
Aim to complete each round in about 50 seconds to 1:10.