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:
-30 Toes to Bar
Then, 4 Rounds of:
-12 Devil Press
-100 Meter Farmer Carry
Then
-30 Toes to Bar
Suggestions
Men: 40# DBs Women: 25# DBs
Score: Total Time
Goal: 12-18 Minutes
Coaches Notes
The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.
The first 30 toes to bar – break them up into small sets with short 5-10 second breaks. Think 3-5 reps at a time.
Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.
Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!
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