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
3 Rounds
-400 Meter Run/ OR 500 Meter Row
-18 Burpee Pull Ups
Goal: 11-16 Minutes
Coaches Notes
The scales will definitely tip toward the burpee pull ups for this one!
Find a pace for the 400 meter runs that doesn’t absolutely gas you but still allows you to get them done in 2:00-2:30. If your moderate/sustainable pace for 400 meters puts you outside of that 2:30 range, we strongly recommend reducing the distance of those to maybe 300 meters. We want you to be able to come in from the run and get to work on the burpee pull ups immediately.
For the burpee pull ups, you should be completing 6-10 reps within a minute. Test out a few in the warm up to make sure that’s a pace you can sustain. If not, consider a customization – or reduce the run distance to allot more time for the burpee pull ups. While you’re doing these, don’t be daunted by how many you have left to do; just focus on the rep you are on. It’s worth practicing your hand placement before the workout starts so that you can establish a good rhythm right away. You want to be able to stand from the burpee and jump directly up to
the bar. You can do a strict pull up, kipping, jumping, whatever you like – but your arms should start FULLY LOCKED OUT each rep.