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
-15 Toes to Bar
-20 Barbell Bench Press 200 Meter Run
Rest 1 Minute Between Each Round
Toes to Bar Options:
20 Alternating V-Up -OR- 15 V-Up
Suggestions Men: 75-95# Women: 55-65#
Coaches Notes
We’re looking for each of the 200 meter runs to take 0:50-1:10. It’s likely that your speed will decrease with each passing round, so if you find yourself on the high end of that target range in the first round, it would be wise to reduce the distance to something you can get through a bit quicker through the entire workout.
The toes to bar can afford to be broken up once or twice. It’ll be important that you can string together at least 5 reps at a time. If that’s not where you’re at with this movement right now, consider customizing by reducing the range of motion (toes “near” the bar) or going with a movement swap.
For the bench press, you should be able to knock out 12-15 reps when you’re fresh. Beyond that, you might need to take a quick break every 7-8 reps but not much more frequently than that – ESPECIALLY if you don’t have a spotter nearby. Please be wise when choosing your weight for this workout.