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
4 Rounds – Each On A 5-Min Clock
Min 0-3:
400 Meter Run/ OR 500 Meter Row
Min 3-5:
-5-7 Barbell Squat Clean
-10-15 Toes to Bar
-5-7 Barbell Squat Clean
– V-Up Option:
12-16 Alternating V-Up
Suggestions Men: 95-115# Women: 65-75#
Goal: Runs: 1:30-2:10
Weight: Challenging but Unbroken Sets
Coaches Notes
OK so when the clock starts, you’ll head out for a 400 meter run. When you get back, rest until 3:00. At 3:00, you’ll perform 5-7 squat cleans, 10-15 toes to bar, and another 5-7 squat cleans. Then, you’ll rest until 5:00. That’s one round. At 5:00, start the next round. Continue following this pattern until 4 rounds are completed (or 20:00 on a running clock).
The idea for the 400 meter runs is to go HARD and earn yourself some rest before continuing with the remainder of the work. You should be getting at least 50 seconds of rest each time. If not, we strongly recommend reducing the distance to something you CAN finish in 2:10 while pushing yourself to run hard.
Choose a weight for the squat cleans that will allow you to do the sets of 5-7 unbroken and choose a number of toes to bar that will allow you to get at least 30 seconds rest in the two minute window. (If you’re getting less than 30 seconds, reduce number of toes to bar, customize the movement, and/or reduce weight of the cleans!)