Warmup
-10 cat cow
-wrist series
2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE
-30s prone Y (thumbs up) 1:19
-30s prone T (palms down) 2:12
-30s prone W (palms up) 3:08
-3 prone pull up 3:57
-20 jumping jacks
4 min Tabata jumprope as follows
-single skip
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-high knees
-butt kickers
-cross overs
-double unders
-6 inchworms with extra push up
-5 x 6s descent pushup negatives
Then:
perform a 30-second double-under test run. If you do 30+ reps in 30s, do the 5:00 AMRAP as written (50 DU each round). If not, choose a number of reps that you expect to take :30 – 1:00 to complete (10-30 double-unders). You can also perform 50 no -rope double unders (spin your wrists twice per jump) or 100 single skips as a substitution
Then:
Warm up weights for the version of Devils press you will do
WOD: On a Running Clock
0:00-5:00
5:00 AMRAP
-50 Double-unders
-10 Devil’s Press
5:00-8:00
-Rest 3:00
8:00-13:00
Repeat:
5:00 AMRAP
-50 Double-unders
-10 Devil’s Press
13:00-18:00
-Rest 5:00
18:00-30:00
12:00 EMOM
A. 10 Right leg DB/KB Bulgarian Split Squats @ 2011
B. :30 Hollow rock/hold
C. 10 Left leg DB/KB Bulgarian Split Squats @ 2011
D. :30 arched body hold
Devils press double arm https://www.youtube.com/watch?v=zlqEtAUds-I
Devils press single arm https://www.youtube.com/watch?v=l6_aD2IWEEA
The Devil’s press is a movement that combines a burpee with a dumbbell or kettlebell ground to overhead or swing. Depending on the weights you have available, you can either do alternating single arm devil’s presses, or you can use two dumbbells for each rep. If using a kettlebell, do your burpee with hands on the ground (for safety) and then grab your KB and perform a single arm snatch or swing to complete the rep.
For the split squats during your EMOM today, the “”2011″” tempo calls for a :02 descent, no pause at the bottom, a :01 stand, and a :01 pause at the top of each rep