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:
9 Rounds
-6 Kipping Pull Up
-OR- 8 Reps of Feet Elevated Inverted Row
-9 Barbell Push Press
-12 Box Jump
Strict Pull Up Option:
3-5 Strict Pull Up
Suggestions
Men: 75-95# | 20-24″ Box Women: 55-65# | 16-20″ Box
Goal: 12-17 Minutes
Coaches Notes
A fun one today that should keep you moving! In order to meet the goal for this, you’ll want to get each round done in roughly 1:20-2 minutes. Keep an eye on the clock during the first couple rounds to make sure you’re on track. If you find yourself bleeding over and taking longer than 2 minutes, consider customizing 1 or 2 of the movements that are slowing you down.
Ideally, both the pull up and push press are unbroken each round. If needed, you might consider going 3/3 for the pull up with a quick break – but if you can, start unbroken and and see how long you can sustain it! Just be smart in avoiding coming to failure. For the push press – once your weight is on your shoulders, start knocking them out. Make sure you choose a weight you’re confident in going 9 unbroken each round. Keep your torso in an upright position, finishing with your hips extended and a strong lockout overhead before returning the weight back down.
For the box jump, find a steady rhythm of one rep to the next. 12 reps shouldn’t take much longer than 40 seconds, but if you’re finding these are slowing you down, consider a lower height or a box step up. If you’re wanting to build capacity in the box jump but aren’t quite there for this many reps, you might try doing 3-6 box jumps each round and then customizing to a step up to finish it off!