sumo deadlifts

Wednesday 2.11.2015

wodSTRENGTHA. 3RM Front Squat B. 3 x 15 Sumo Stance Goblet Squat

CONDITIONING For Time: 800m Run 40 Sumo Deadlifts 185/135 800m Run

Finisher 100 Banded Good Morning

COMPETITION 5 x 50’ Reverse Sled Drag 3 x 8 GHR 3 x 15 Reverse Hyper

Wednesday 12.10.2014

wodSTRENGTHA. 15 min to find 1 RM Sumo Deadlift B. 3 x 10 Split Squat (per leg)

CONDITIONING 3 Rounds: 200m Row 30 Squats 40 Steps Lunges

Finisher Plank 4 x 30 sec on/30 sec off

COMPETITION 5 Rounds: 2 Rope Climbs 10 Burpees

Wednesday 11.12.2014

wodSTRENGTHA. 15 min to find 5RM Back Squat B. 5 x 5 Wall Balls for Height

CONDITIONING 18-15-12-9-6-3 Russian KB Swing Wall Ball

Finisher 40 Toe 2 Bar

COMPETITION 5 Rounds 30 sec Max effort Box Jumps rest 30 sec Burpees Rest 30 Sec