In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift

Performance: start at approx 50% – perform 8 reps, rest approx 90 seconds between rounds. Perform 4 total sets and increase weight each set to work to a heavy set of 8 – should be heavier than the 10 set from 2 weeks ago.

Fitness: 4 sets of 8 reps at the same weight at RPE of 7, 20 Abmat sit-ups between sets

Part 2 – Conditioning:

Performance: “Joe Tested and Approved”

For time (25 minute time cap) –

  • 5 Manmakers* (40/25lb)
  • 50 DUs
  • 1 Rope climb
  • 10 Burpees
  • 5 Manmakers
  • 50 DUs
  • 2 Rope climbs
  • 20 Burpees
  • 5 Manmakers
  • 50 DUs
  • 3 Rope Climbs
  • 30 Burpees

*Manmaker is with DBs – row L, Row R, Push-up

Fitness: “No Joe”

AMRAP 20 minutes of –

  • 5 Manmakers
  • 75 Single Unders
  • 2 Rope climb progressions or 10 Ring Rows
  • 20 Burpees

 

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