Wg WOW – THANKS GOD IT’S benchmark FRIDAY 23.02.24 –”OPEN 22.2”
WARM UP:
AMRAP 8 with a partner:
Max-calorie/rep row, bike, ski, or shuttle run
Partner holds an elbow plank.
Then:
1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
5 inchworms
SKILLS & SPECIFIC WARM UP
Deadlift
5 sets:
- Warm-up Set 1: 10 reps @ Empty Barbell
- Warm-up Set 2: 6-8 reps @ 45-50% 1RM
- Warm-up Set 3: 4 reps @ RPE 7 +10-15%
- Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
- Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
- Rest 1:00 between lifts.
2 rounds:
4 deadlift @workout weight
2 facing bar burpees over the bar
Rest 1:00 between rounds.
CONDITIONING
“OPEN 22.2“
For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts #102/70
Bar-Facing Burpees
Time Cap: 10 minutes
Post Workout
On a 10:00 clock:
Handstand push ups – Handstand walk practice