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
-30 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-20 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-10 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
In place of the Single Arm Devil Press you could also do a Sandbag Burpee, finishing with the sandbag overhead.
Suggestions Men: 40# DB Women: 25# DB
Goal: 9-13 Minutes
Coaches Notes
For this one we want you pushing the bike/row at a hard pace. It should be sustainable but nearing unsustainable. In all, this is a shorter workout, so pushing your pace and taking some chances is what we want to see. Ideally, your bike/row is done in 1:30-2:15. If you think you might take longer than 2:15, it’s highly encouraged to either lower the distance or work for a period of time (roughly 2 minutes).
Single arm devil press should be a more “fun” version of the devil press. These are alternating, meaning you’ll do a rep on the right and then a rep on the left, continuing to alternate back and forth. If you can, it will be helpful to transition like you would a dumbbell snatch – as you’re bringing the weight down, pass to your other hand, then finish by lowering yourself into the bottom of a burpee. When you come out of the devil press, treat it like a swing and use your hips to elevate the weight overhead. Start at a consistent pace and as the reps decrease, try to pick it up a bit!