Benchmark WOD “GI Joe”

Aug 3rd, 2021

Category: Uncategorized

Benchmark WOD “GI Joe”

Julie

Warm-up
Partner A: 200m run
Partner B: Burpees over the Sandbag
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Partner A: 200m run
Partner B: Sandbag Front Squats
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Partner A: 200m run
Partner B: Sandbag Hang Clean and Press
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Mobility
Calf Rolling and Stretching

WOD (20 minute cap)
“GI JOE”
400m Sandbag Run 4|3
20 Overhead Squats 95|65
20 Toes to Bar
200m Sandbag run
100 Double Unders
200m Sandbag run
20 Toes to Bar
20 OHS
400m Sandbag Run

Level 2 – 75|55, 3|2 sandbag
Level 1 – 65|35, no sandbag

Skill Cashout
On a 10:00 Clock:
L-Sit Hold

– Perform a 50-ft. handstand walk every time you break the L-sit hold.

Scale
On a 10:00 Clock:
L-Sit Hold or Plank Hold

– Perform a 50-ft. Plank Slider drag, or 3 wall climbs every time you break the L-sit hold.

*Scale wall climbs to 2 or 1 as necessary

Extra Work
4 Rounds
100m Run
5 Burpee DB Box Step Overs 2×50|35
5 Strict pull ups