Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
10 Min AMRAP
(As Many REPS As Possible in 10 Minutes)
Devil Step Ups
*Every Minute on the Minute (Starting at 1:00):
4 Barbell Power Snatch/ OR Ground To Overhead in any fashion
Suggestions
Men: 35-40# DBs / 20-24″ Box / 75-95# Barbell Women: 20-25# DBs / 16-20″ Box / 55-65# Barbell
Goal: 45-70 Devil Step Ups
Coaches Notes
The way this one works is when the clock starts, you’ll start chipping away at devil step ups. When 1:00 hits, you’ll stop and perform 4 snatches. Then, you’ll pick back up where you left off on the devil step ups. Continue following that pattern, stopping each minute to do 4 snatches, until 10 minutes are up! (You DO NOT need to do 4 snatches at 10:00.)
A devil step up rep = stand facing a box/step with dumbbells on the ground either in front of you or on the outside of your feet – perform a burpee with your hands on the dumbbell handles – then hold onto the dumbbells at your sides as you come to standing – then step onto the box/step on EITHER leg. That’s one rep. You DO NOT need to bring the dumbbells overhead during the devil step up. You also don’t need to switch legs each rep, but it would be a good idea!
This one’s going to be a gnarly grind. Stay tough. You need to complete at least 4-5 devil step ups each minute to hit the goal. That doesn’t sound like much but with those pesky snatches coming up every minute, it will be hard to sustain. Choose a weight for the snatches that you KNOW you can do unbroken.