Warmup:

10 Iron Crosses

10 Cherry Pickers

10 Bow2Bends

5 Back Roll to V-Sit

10 Empty bar Good Mornings

10 empty bar RDLs

On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

S/S/S:

EMOM 12:

Min 1 – 10 Slow Iron Crosses

Min 2 – 10 Cobra to Down Dog

Min 3 – Forearm roll out (:20 per side)

Video courtesy of Online Strength Coaching.

Spoiler Alert – today’s WOD will tax your grip, core, and posterior chain.  So, take the first 12 Minutes for a little extra mobility.

WOD:

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10 Toe2Bar

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

Video courtesy of CompTrain.

“Joker” was designed as a “masters benchmark WOD” by CompTrain’s coach Ben Bergeron. The workout, “a mid-line and forearm trickster. With ladders climbing in the opposite direction,” was first posted on Dec 9, 2018. The video features elite masters athlete (60+ division) Dave Hippensteel, who completed the workout in 5:44. “The challenge is going unbroken between sets.”

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Bar weight -> 185/135 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 1 min per side