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:
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
-4 Devil Press
-12 Wall Ball
-4 Devil Press
-12 Box Jump
Suggestions
Men: 40# DBs / 20# ish Ball / 20-24″ Box Women: 25# DBs / 13-15# Ball / 16-20″ Box
Goal: 6-10 Rounds
Coaches Notes
Hold a steady pace on the Devil Press that does not leave you taxed as your goal will be to maintain this for the entirety of the workout. Sit your hips low to recruit power from your legs, finishing with a strong press overhead while holding tension throughout your core. Load your legs again as you return the weights to the floor. Give yourself 30 seconds or less to get these done.
Each time you approach the Wall Ball, take a deep breath and aim to get these done unbroken in about 30 seconds. You can customize the height of your target, or the weight of your ball to accomplish this. Keep the ball close to your chest with an upright torso, as this will help your legs to generate the most power in getting the ball to hit your target.
Keep yourself moving with little to no rest between each rep of the Box Jump. Make the height customization as needed to get the most out of each powerful jump. Stepping down works great, and this can be done in 45 seconds or less.
One round every 2:00 or 3:20 will keep you within today’s number of Goal rounds.