WOD – Fri, May 23
Intent
Warm-Up (Checkmark)
(0:00–10:00)
- 30 jumping jack + 30 seal jacks
- 10 banded good morning
- 5 inch worm
- 10 barbell good morning
- 5 hip down push up
- 5 burpee
- 5 deadlift
- 5 bar over burpee
Deadlift (Weight)
(10:00–25:00)
3-3-3-2-2 (build to ~85–90%)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (25:00–45:00)
“Gas Pedal” AMRAP 3:00 Work/1:00 Rest x 3 rounds :
- 3 Deadlifts (315/225)
- 6 Lateral no push up bar burpees
Goal: Average 5 + rounds every 3:00 interval
Intermediate:
- 225/155 Deadlifts
- Step-Overs
Baseline:
- 135/95 Deadlifts or DBs
- Up-Downs Over Line
Cool Down (Checkmark)
(45:00–53:00)
- Glute/hamstring flossing
- Seated twist
Heavy hinge with deadlifts and powerful barbell cycling under fatigue. 3:00 never felt so long…that’s what you’ll think. The magic of this stimulus is both of the mind and body. The goal is to keep moving and be steady under the heavy barbell cycling and heavy breathing. The weight should feel intimidating to most and that is the focus of improvement as a priority.