Weightlifting Conditioning, Sprint Intervals
“Joel A”
AMRAP 7:
2-man teams, alternating rnds
11 bench presses, bar
11 sumo deadlift high pulls, KB
B-press, RX: 135/95
B-press, SC: 50% 1RM
SDHP, RX: 70/44
SDHP, SC: Medium load
3 minutes between Joel A & B.
“Joel B”
AMRAP 7:
2-man teams, alternating rnds
23 calorie row
23 double-unders
3 minutes between Joel B & C
“Joel C”
AMRAP 7:
2-man teams, alternating rnds
23 air squats
Teammate holds a plank
After-Hour Accessory Exercise
Posterior chain: Romanian deadlifts, 3 sets of 12, across
Balance: Practice frog stands
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get a jump rope for the warmup; check 50% of b-press or p-press 1RM; get wrist wraps
