Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
1 set:
10 x 50-ft shuttle run (25 ft out and back)
Specific Warm-Up:
Devils Press Review
WOD:
For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.
Intended Stimulus: 7-12 Minutes
Intermediate:
For time:
21-15-9
DB devils presses (15/20 lb)
– Perform 10 x 50-ft shuttle run after each set.
Beginner:
For time:
15-12-9
DB devils presses (10/15 lb)
– Perform 5 x 50-ft shuttle run after each set.
Home Workout:
Same as Rx
Movement scaling options:
Devils press: Load, up-down + devil’s press, DB hang clean and jerk, DB/KB swing
Shuttle run: Reps, bike, row
Post-Workout Skill Work:
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.