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:
For Time
-50 Devil Press
Yep…That’s it.
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 7-10 Minutes
Coaches Notes
Pretty straight forward today guys! This one should go pretty quick but your strategy is important.
You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.
If you choose to break it up, you’ll want the work intensity to be high. But, don’t go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.
If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don’t take your hands off the dumbbells!