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:
-50 Plate Burpees For Time
Suggestions Men: 45# Plate Women: 25-35# Plate
Goal: 4-8 Minutes
Coaches Notes
Today we have essentially 50 burpees for time with an added swing. Short and sweet. For this one, you’ll want to pace a bit from the start to avoid burning out too quickly, but you should finish with absolutely nothing left. In order to hit the goal aim to get 6-12 reps per minute. The weight you choose should allow you to hit that goal number of reps.
While doing your plate burpee you’ll want to bring your chest fully to the ground/ plate. Hop or step your feet up and then be really conscious of using your entire body to bring the plate up and overhead. A quick and aggressive hip drive while keeping your heels glued to the floor will be key. You might choose to do a few reps at a time and take breaks between, or you might choose to work continuously through. Either way, try to manage your breathing by taking full, deep belly breaths versus shallow quick breaths. Have fun everyone!!
Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.