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:
10 Rounds
-10 Push Up + Pull Across
-8 Barbell Squat Clean
Suggestions
Men: 40# DB | 75-95# Barbell Women: 25# DB | 55-65# Barbell
Goal: 12-18 Minutes
Coaches Notes
Might not look like much on paper but this one is sure to cause a gut check.
We want you to be able to do at least 4-5 reps at a time of the push up + pull across. If you drop to fewer than 4, consider customizing the movement to knee push ups with a pull across -OR- elevated push up + taps so that you can maintain bigger sets through the remainder of the workout.
For the squat cleans, go with a weight that you can do 2-3 reps at a time with. During your breaks, take big, deep breaths to try to keep your heart rate from blowing up – but cap it at 2-3 breaths before getting back to work. Some things to keep in mind while performing this movement: squeeze your butt HARD and FAST when the bar reaches your mid-/high-thigh, pull YOURSELF under the bar (rather than the bar up to your shoulders), and stand FULLY at the top of each rep with the bar still on your shoulders.