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
Every Minute On the Minute For 12 Minutes
-10 Dumbbell/ OR Kettlebell Overhead Swing
-6 Push Up + Dumbbell Pull Across
Suggestions
Men: 40-50# DB/KB Women: 25-35# DB/KB
Extra Challenge
Men/Women: 8 Push Up + Pull Across
Goal: 0:35-:50 seconds per round All 12 rounds!
Coaches Notes
If your legs are feeling a bit sore from “Dragons Eye, this one will help flush out any soreness or stiffness that you might be experiencing. And just to clarify, every minute on the minute you’ll do 10 swings and 6 push up + pull across until the 12 minutes are up. So that’s a total of 120 swings and 72 push ups.
Without question the swings should be unbroken. Stay true to hip hinge by pushing your hips back, loading hamstrings and glutes. Keep your spine completely flat with your chest up, specifically at the bottom of your swing. When you bring the weight overhead, stay explosive and quick by aggressively extending your hips.
Once you finish your swings, you’ll want to quickly transition into doing your push up + pull across. This is a relatively low amount of reps but they will add up as the rounds go on. You may start unbroken but consider a quick break to save your shoulders as needed. When you bring the weight across, we want you physically picking up the dumbbell versus dragging it across. If you think you’ll consistently be able to finish a round of swings and push ups in 35 seconds or less, consider going extra challenge and upping the push up reps.