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:
Every 10 Minutes for 30 Minutes
(3 Rounds)
-800 Meter Run/ OR 1000 Meter Row
-20 Toes to Bar
-OR- 30 Weighted Sit Up
-20 Barbell Back Squat
Suggestions
Men: 135-155# Barbell Women: 85-105# Barbell
Goal: 6:00-8:00
Coaches Notes
Today we have 10 minutes to work; however, we do not want to take the full 10 minutes. We want to get each round done in 6-8 minutes, leaving us AT LEAST 2 minutes of rest.
To do this we will need that 800m run to be 5 minutes or less. Try to come out strong here and settle into a pace you can hold. If 800m is not something you can do in 5 minutes, customize to a distance that works for you.
Toes to bar should be something we can do in 3 sets or fewer. Consider coming in with a plan for quick set, quick rest to keep you moving. Sets might look like 10/5/5 or 8/7/5.
For the squats we want a weight we can hang onto. Think about being consistent here instead of fast. If you can chip away at the squats without having to set the weight down, you may be better off.