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
4 Rounds
-12 Devil Press
-30 Unbroken Wall Ball
Rest however you need to in order to keep wall balls unbroken – but still pushing to get a good time!!
Suggestions
Men: 40# DBs / 20#ish Ball Women: 25# DBs / 14#ish Ball
Goal: 12-18 Minutes
Shoot for all 4!!
Coaches Notes
We’re prioritizing unbroken wall balls in this workout. What does it mean to go “unbroken”? Once you pick the ball up to start the set of 30 reps, you cannot let it rest on any surface (including your body) until the reps are complete. You CAN hold it briefly in your hands at your chest to reposition your feet and/or regain your balance if a throw goes awry. What happens if you do, indeed, break? You have to start that set over again. (*yikes face emoji*)
In order to prioritize unbroken efforts, you might need to rest a bit after the devil press to make sure you’re ready for a solid 1:30 effort (give or take a few seconds depending on your squatting speed). Now, because we don’t want you to totally sandbag the workout JUST to do unbroken wall balls, we are also scoring your total time. That means you’re still encouraged to move steadily through the devil press and walk that fine line of resting too little and resting too much before wall balls! Do your best and have fun!