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 “RA”
10 Rounds
-5 HEAVY Barbell Thruster
-7 Devil Press
* Devils Press- 1 Burpee with a DB in each hand, then swing DB’s over head like you would do a KB swing. = 1 Rep
Suggestions
Men: 115# | 40# DBs Women: 75# | 25# DBs
Goal: 12-20 Minutes
Coaches Notes
This is going to be a spicy one. We encourage you to give this everything you have – don’t hold back! In order to meet the goal for this workout you will want to keep each round within 1:10 – 2 minutes.
The thrusters in this workout are intended to be HEAVY! You should still get all 5 reps in 1-2 sets. Unbroken from the start but as you move through the workout consider 2 sets. Taking rest after you finish the devil’s press will be key – especially if you’re challenging yourself with weight. These should take :20-:40 seconds to complete.
The devil’s press has potential to be one of the harder movements in this workout. We encourage you to focus on 1 rep at a time, do your best to relax your breathing and work at a pace that is sustainable for you across all rounds. These should take :40 – 1:00.