Search

Feb 20th WOD


Strength: Deadlift

1x8 @ 65

1x8 @ 70

1x6 @ 80

1x6 @ 85

2. DB Stiff Leg DL 3x10 (2 DB's) S/S with

DB Shoulder press 3x10 (palms facing each other)

Conditioning: 15min Time Cap 10 Devil Press RX Men 40-45) Rx Woman 25-30) 20 DB Lunges ( Alternating) 9 Devil Press 18 DB Lunges 8 Devil Press 16 DB Lunges 7 Devil Press 14 DB Lunges 6 Devil Press 12 DB Lunges 5 Devil Press 10 DB Lunges 4 Devil Press 8 DB Lunges 3 Devil Press 6 DB Lunges 2 Devil Press 4 DB Lunges 1 Devil Press 2 DB Lunges http://www.innerfight.com/devilspress/ Devil Press is similar to a burpee + KB swing almost. Dumbbells can be brought up from between the knees like the video or outside the legs. It is not a clean and jerk. It should be on fluid motion once you pick it up off of the ground. If not enough DB's, a KB you may used to do a burpee into a KB swing


35 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)