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:
8 UNBROKEN SETS
-8 Alternating Dumbbell Farmer Lunge
-8 Dumbbell Hang Power Clean
-8 Alternating Dumbbell Shoulder Rack Lunge
-8 Dumbbell Shoulder to Overhead
REST AS NEEDED TO KEEP SETS UNBROKEN
**If your dumbbells are too heavy to allow you to go unbroken – feel free to lower the reps to 6s or even 5s.
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 12-20 Minutes Get all 8!
Coaches Notes
The way this one will work is you’ll do 8 farmer lunges, right into 8 hang power cleans, right into 8 shoulder rack lunges, finishing with 8 shoulder to overhead. You can rest as needed between sets, but you must go UNBROKEN for each set.
In this workout you’re scoring total time (including rest between each round), but your TIME score is less important than getting all 8 sets unbroken. Again, you can rest as much as you need, but don’t game it TOO much. Go again when you are pretty sure – but not 100% sure – you can go unbroken. For some of you, that might be 15 seconds – for others, you may have to rest a full minute!
If your dumbbells are too heavy and won’t allow you to go unbroken, consider reducing the number of reps for each movement – something like 5-6 reps. If your dumbbells are on the lighter side, keep the number of reps the same, but push your rest between each set. You should be able to find a good flow from one movement to the next. An unbroken set should take 90 seconds or less. Keep an eye on the clock during your rest so you don’t let time slip away and know roughly how much you’ll need to rest for the next set.