Strength
Deadlift
97.5% x 1
Strength – speed set
Deadlift
70% 2 x 3
CashoutWOD
Head to head Partner Challenge
EMOM x 6
30 sec plank hold (top of a push up)
30 sec max burpees
*Your score is total number of burpees
**If you out burpee your partner, they have to do 10 more
**As mentioned in the weekly post, we’ll be doing deadlifts again next Friday to wrap up our focus on the deadlift. Feeling good? Go for your max.
As for the workout, this works whether there are even or odd numbers. Group of 3? Both will have to do 10 more burpees if they don’t end up on top. Speaking of top – OPEN YOUR HIPS. These aren’t creeper burpees. I’ll take a 45 deg angle. I realize it’s a competition, but still play by the rules. “If you’re not cheating, you’re not trying” — that’s fine, but I just laid down the rule – open your hips.
Another rule – from the plank, you can drop down chest to deck, then jump and clap for your first rep to count after each plank hold. You don’t need to first stand up from there. Also, save yourself a push up and just drop to the ground. It’s a flop – well all know that. I just gave you an advantage if you didn’t know that – just drop your chest to the ground, don’t
Last rule – and I didn’t think I’d have to lay out so many rules.. buut.. IYNCYNT.. – both feet back/forward at the same time. This is how it is. If you need to scale it to step back/forward, work that out with your partner(s) so you’re both on the same playing field.