November 9, 2019

By November 8, 2019Workout of the Day

WOD

10 Rounds of 90 seconds on 90 seconds off

4 Devil press 2×50/35 lb
7 Sandbag cleans 100/70lb
Max effort air assault bike for calories

Workout notes

Today’s workout is a ten round interval workout scored by the total number of calories you accumulate on the air assault bike after a buy in of devil press and sandbag cleans.  The rep counts probably seem low but remember that both the devil press and sandbag clean are movements that take a little longer than similar barbell movements so you will want to choose weights that are light enough you can move quickly and get to the bike with about thirty seconds left on the clock.  The devil press is a two arm dumbbell movement that starts with a burpee and finishes with the dumbbells overhead.  The most efficient way to perform the movement will feel like you are snatching the dumbbells above the shoulders and finishing by pressing out.  You can also try a burpee clean & jerk but be careful that you don’t go so heavy that you get slowed down.  Your sandbag weight should be light enough the you can knock out all seven reps in quick succession by picking up the sandbag as soon as it hits the floor. Adjust both the weights AND/OR reps so you are guaranteed to get some time on the bike in every round

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