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
-200 Meter Run
-12 Toes to Bar
-OR- 12 Weighted Sit Up 200 Meter Run
-12 Kipping Pull Up
Strict Pull Up Option: 6-9 Reps
Goal: 12-18 Minutes
Coaches Notes
Today will be all about running hard and pushing through toes to bar/pull ups as quickly as you can!
Each run should be taking you :45-1:15. You’ll want to be running at consistent pace to start, and if you’re feeling good towards the end, you might consider trying to pick up your pace just a bit. If getting each run under 1:15 is going to be a challenge for you, we would you consider running for a period of time or cut back on the distance to roughly 150 meters.
When you get back from each run, try to go directly into either toes to bar or pull ups (whichever movement is up next). It’s encouraged to hold bigger sets while you use the run as a bit of a “recovery,” but if you can’t go unbroken, consider breaking into 2-3 sets with a short break. If you’re just learning these movements or perhaps you haven’t done them in a while, consider customizations that will challenge you but keep you moving quickly from one movement to the next.