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 “DESHRET”
10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
1 ROUND = 15 Unbroken Barbell Thruster
Between Each Round Complete:
-5 Devil Press
Suggestions
Men: 65-75# | 40# DBs Women: 45-55# | 25# DBs
Goal: 4-6 Rounds
Coaches Notes
The main focus for this workout is on going UNBROKEN for the thrusters. You should think of the Devil Press as an annoying “buy-out” for each round (but you do get credit for them – so don’t skip em if that’s where you are at the end of 10 minutes!)
You should choose a weight that you COULD do for 20 reps unbroken when fresh. That way you have some wiggle room as you’re a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press.
Go smooth and steady on the Devil Press. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the bar is at your shoulders – you’re in for 15 reps! If you break, you have to start that set over!!
Breaking = Lowering the bar from your shoulders. You can “rest” overhead or at your shoulders, just don’t get carried away.