Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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 Sets
Each Set is:
-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up
-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up
Rest 1 Minute, then: 400 Meter Run
Rest 2 Minutes Between Sets
**Can also use a dumbbell for the overhead swings!!
Shoulder Rack Step Ups will go like this for each set…
– First 12 reps you’ll hold in your right hand and step up with your left foot. – Second 12 reps you’ll hold in your left hand and step with your right foot.
Suggestions
Men: 40-55# DB/KB | 20-24″ Box Women: 25-35# DB/KB | 16-20″ Box
Goal: 2:30-3:30 / 1:45-2:15
Coaches Notes: One set is: 15 swings + 12 step ups + 15 swings + 12 step ups + 1 min rest + 400m run. Also, please take note below the workout how you should perform the step ups as it’s not how we usually do them!
We challenge you to fight for unbroken sets of swings today. That means doing all 15 reps before setting the KB/DB down. To save your grip, really focus on catapulting the weight up by your legs and hips rather than “pulling” it up with your arms.
For the step ups, think about leading the step with your elbow so that your chest doesn’t fall as you come to standing. Do your best to limit the use of your bottom leg so that the “stepping” leg does the majority of the work.
Each run should be a moderately hard effort. That’s why there’s rest before and after. So be sure to push yourself! If you know you can’t cover 400 meters in 2:15 or less, reduce the distance to something you can.