Warm Up:
20 High Knee Skips
10 Ab Mat Sit Ups
10 Good Mornings - PVC arms extended
20 OHS - PVC
200m Row
(3 rounds)
WOD: Mr. Joshua
- Run 400 meters
- 30 Glute-ham sit-ups
- 15 Deadlifts - M = 250 lbs - W = 185lbs
- 4 or 5 rounds
- Scaled Weights - M= 250, 185, 135 / W=185, 135, 95
3 comments:
35:25 250 lbs 5 rounds last two rounds were much slower. the difference between this workout and the thruster burpee killer is that you are able to pace yourself. With the burpees you had to do them every minute and that kept your heartrate up and winded.
I would do the thrusters 3x in a row versus Mr. Joshua. He was just a bit deceiving...much more demanding than it looks. I am sure we are all stronger for it??
Anyone who does 5 rounds of Mr. Joshua deserves a medal. Awesome.
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