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:
5 Rounds
-10 Barbell Bench Press
-18 Box Jumps
Suggestions
Men: 95-135# Barbell | 20-24″ Box Women: 65-95# Barbell | 16-20″ Box
Goal: 8-13 Minutes
Challenging for YOU
Coaches Notes
A fun one today that will not only get you breathing hard but leave your chest and triceps feeling a way!
For the bench press choose a weight where you can get all 10 reps done in one set. You should be 100% confident in being able to do this each round, even as you get tired. If needed, you might consider resting a bit after your box jumps
and before starting your bench to assure a successful set. We want to see full range of motion with each rep. Be sure to lower the weight to your chest, gently tap your chest, and finish by fully extending your arms. Keep your entire body tight. Heels should be pressed into the floor, glutes squeezed, and midline braced.
The goal for the box jump will be slow is smooth and smooth is fast. Take one rep at a time and do your best to stay moving the entire way through. This number of reps per round shouldn’t take you much longer than 1-1:30 to complete. In the case that it does, try customizing to a lower height or a step up to stay moving.