Strength:
Bench Press
Take 15:00 to Establish a 1RM Bench Press
WOD:
“The Devil Wears Prada”
For Rounds + Reps
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chest to Bar Pull-Ups Each Round
Score = Rounds + Reps
Dumbbell: 50/35lb, 22/15kg
Level 2:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Chin Over the Bar Pull-Ups Each Round
Dumbbell: 35/25lb, 15/12kg
Level 1:
10:00 AMRAP
2-4-6-8-10
Single Arm Dumbbell Snatch
Lateral Burpees over the Dumbbell
8 Banded Pull-Ups or Ring Rows Each Round
Dumbbell: Light to moderate load, choice
Masters 55+:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
8 Chin Over the Bar Pull-Ups
Dumbbell: 30/20lb, 14/9kg
Competitor:
10:00 AMRAP
2-4-6-8-10
Devils Press
Lateral Burpees over the Dumbbells
12 Chest to Bar Pull-Ups Each Round
Dumbbells: 2 x 50/35lb, 22/15kg
Hotel Gym / Travel:
10:00 AMRAP
2-4-6-8-10
Single Arm Devils Press
Lateral Burpees over the Dumbbell
10 Dumbbell Bent Over Rows Each
Dumbbells: Choice at moderate to challenging load