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:
-50 Devil Press For Time
Every Minute on the Minute:
-4 Plank Pull Across
*Start Plank Pull Across at 1:00, not 0:00.
Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Goal: 8-12 Minutes
*Devils Press= 1 Rep DB Burpee + 1Rep DB Swing Overhead = 1 REP
Coaches Notes
Make note that the pull across starts at the 1:00 mark and not 0:00. And the Plank Pull Across are just that – no push ups!!! Those should only take 10 seconds or less each minute.
Keep steadily moving during the Devil Press by focusing on using your legs, keeping your back flat when driving the weights up and overhead. Use just enough hip power to get the weights above your shoulders finishing with a strong lockout.
Continue this and aim for 4-6+ reps per minute to land you within today’s goal time.
CLICK FOR SCALING OPTIONS