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 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

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls