Push Press : 1 Rep Max
Record your best Push Press 1 rep max lift.
15 Wall Walks
30 Dumbbell Devil Press, 50/35 lbs
60/45 Row Calories
We’ll work through 3 stations in this 1 round for time workout
Complete all the reps at one station before advancing to the next
We expect this workout to take around 12-18 minutes to complete
Start with chest on the floor (prone position)
Climb your feet up the wall as your hands move closer to the wall
Continue until thighs and chest touch the wall
Return to chest on the floor (prone position)
Essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
Dumbbells start on the ground
Perform a burpee with a chest making contact on the ground while hands are on the dumbbells.
From here, jump to your feet, while keeping hands on dumbbells either snatch or swing both dumbbells from the floor simultaneously, with hips, knees, shoulders, and arms locked out at full extension.
STRATEGY + WOD
WALL WALKS AND DEVILS PRESS
Do what keeps you moving forward
For many athletes, this might be quick singles
For some athletes, this might be steady sets (2-3 reps at time)
With this being the final movement of the workout, see what you have left in the tank to finish things out
Chest to vicinity of wall
45/36 cals on Bike