WOD Saturday 03.14.2020

Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closer x 5 reps
Upward + Downward Dog x 5 reps
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
2 No Push Up Burpees
4 Med Ball Cleans
6 Alt-Ups

Technique & Review:

Devil’s Press

  •  Athletes should be picking a weight that they are able to move the DB from the ground to the OH position in one motion and move with constant pacing during the workout.
  •  Pick a rep scheme on the Wall Balls that you can maintain for the 1st and 2nd round of reps.

5-7 minutes to build to Workout Weight
5 Wall Balls
4 Alt Devil’s Press
– Rest as needed b/t sets –



For time:
60 Wall Balls (20/14)
30 Alt Single Arm Devil’s Press (50/35)
60 Wall Balls

  •  L2

For time:
50 Wall Balls
30 Alt Single Arm Devil’s Press (40/30)
50 Wall Balls

  •  L1

For time:
40 Wall Balls (Scale as needed)
20 Alt Single Arm Devil’s Press (35/25)
40 Wall Balls