sumo deadlift

Monday 5.18.2015

wodSTRENGTHA. 5 RM Sumo Deadlift B. 3 x 10 DB Bulgarian Split Squat

CONDITIONING For Time: 1-8 Front Squat 135/95 20m Shuttle Sprint

Finisher 3 x ME Plank 

COMPETITION 3 x 6 Heavy Romanian Deadlift 3 x 75’ Dogsled Push  

Monday 5.4.2015

wodSTRENGTHA. 10 x 2 Sumo Deadlift @70% B. 3 x 20 Band Pull Throughs

 

CONDITIONING For Time: 10! Russian KB Swing Burpee

Finisher 3 x 20 Body Saw

COMPETITION 5 Rounds: 10 Pistols (5 per side) 5 CTB Pullups

 

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break

Friday 1.23.2015

wodWORKOUT WITH MOM & DADSATURDAY, JANUARY 24 @ 9:30AM

STRENGTH

A. 1 RM Sumo Deadlift B. 3 x 8 Bulgarian Split Squat (8 per side)

CONDITIONING 10 min AMRAP: 200m Sprint *10 Deadlift 185/115

Finisher 50 Banded Pull Through 30 Strict Leg Raise

COMPETITION *use Axle for Deads For time: 1000m Row 50 Alternating Pistols

Friday 8.29.2014

wodSTRENGTHA. 1 RM Sumo Deadlift B. 3 x 15 Jumping Squats 45/35

CONDITIONING 10 Rounds w/ Partner: 15 Wall Balls 20/14 50’ Backward Sled Pull

One partner works the other rests.

Finisher 4 x 50’ DB Walking Lunge  

Thursday 8.7.2014

wodSTRENGTH/SKILL5 x 8 Per Side Barbell Reverse Lunge @ 30% of 1RM Back Squat 

CONDITIONING 5  Rounds: 10 Sumo Deadlift 185/125 20 Lateral Squatting Bar Hops

Post 3 x 30 Banded Good Morning 100 Band Pull Throughs

Thursday 7.10.2014

wodSTRENGTH/SKILL15 Min to find HEAVY Sumo Deadlift 3 RM. Then, 50% x 20 reps in as few sets as possible.

CONDITIONING 4 Rounds of 30 sec on/off: Seal walks KB high pulls Dumbbell rows (both arms) KB front rack carry Situps

Wednesday 06.11.2014

wodSTRENGTH/SKILL Sumo Deadlifts

Work up to Heavy 5 Rep Sumo Deadlift. Then, take 70%, and perform 20 reps in as few sets as possible.

CONDITIONING

12 min AMRAP : 40 Double Unders 20 Sit-ups 10 Burpees

POST WORKOUT 50 v ups

COMPETITION

Stiff Leg Sumo Deadlifts 3 x 20 LIGHT 

Monday 5.12.2014

wodSTRENGTH/SKILL Floor Press 5 x 10

Banded Rows 5 x 10

CONDITIONING

For Time

50 Cal Row 50 pull-ups 50 pushups 50 situps

Post WOD 100 Banded Pull downs

COMPETITION

Bent over Row 5 x 5 Heavy

3 Rounds

20 burpees 200m Run