Warm Up
5 Minute Bike OR Row
Then…
3 ROUNDS (with empty barbell)
-5 Front Squats
-5 Strict Shoulder Press
-5 Thrusters
-5 Burpees
WOD “Dumbbell Chaos”
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
-1 Devil Press 1 Thruster
-2 Devil Press 2 Thrusters
-3 Devil Press 3 Thrusters…
Continue adding 1 rep per movement and get as far as you can in 10 Min
Suggested Weight Men: 35-45# DB Women: 20-30# DB
Goal: Finish Round of 9s-12s
COACHES NOTES
Choose a weight that you could go immediately from the last rep of Devil Press into the Thrusters for the first few rounds – not that you SHOULD, but that you COULD.
If you need to rest between the Devil Press and Thrusters (and you definitely will as time passes), rest before completing the final rep of Devil Press so that you can go straight into the set of Thrusters – rather than having to get the dumbbells back up to your shoulders from the ground.
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing – clean and jerk – snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Plate Burpee
Single Arm Devil Press Burpee
Kettlebell Swing
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead – biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster