Beach Day

3 Rounds for Time:

500m Row
15 Russian Kettlebell Swings
12 Dumbbell Bench Press
9 Devils Press

Load: 53/35lb KB, 50/25lb Dumbbells

WODprep Strategy Top Tips:

Warm-up (10 minutes): We’re hinging and pressing a lot today, so those are the patterns we’ll want to warm up. Start with some good mornings and side planks to get the lower back going, and some inchworms for the hamstrings and glutes, and shoulders. Hit some warmup bench presses, and feel out the Devil’s press with lighter weights as well. 

Stimulus: Posterior chain endurance

Strategy: The row should be where we recover today. Find a pace that you can instantly get to and use as a place to get your breath back. The rkbs should be unbroken and focus on driving through your hips. The DB bench should be unbroken, and the Devil’s Press should be slow and controlled.

• Russian Kettlebell Swings – Keep a nice upright chest as you drive the bell back. Squeeze the glutes and hip through to get the bell to right about eye level. Then, control back to the hip pocket following a tight path and keeping your chest high. 
  
  
• Dual Dumbbell Bench Press- When getting the dumbbells into position, keep your arms as locked out as possible, and with the dumbbells on your knees, drive your knees to your chest as you rock back with straight arms. This will allow you to start from the top of the rep as opposed to the bottom. 
• Devil’s Press– This is a relatively slow movement. Focus on keeping the dumbbells close to the body in the double dumbbell snatch as you drive overhead, and don’t be afraid to receive the dumbbells in a true power position if need be., 

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