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 3 Minutes for 18 Minutes
(6 Rounds)
-100 Meter Run
-8 Devil Press
-100 Meter Run
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 1:30-2:15
Coaches Notes
This one is designed to keep the intensity and speed high. The runs should be a sprint and be done at around 30-40 seconds max.
For the devil press, maintain a steady pace that keeps you moving for all 8 reps in a row. Avoid excessive resting at the bottom or pausing after bringing the dumbbells back down to the floor. As soon as you lock your arms out overhead, bring them down and start moving your feet back right away for the next rep. Shoot for getting these done in 1 minute or less!