sumo dl

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 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

Monday 9.22.2014

wod CONDITIONING "Fight Gone Bad" 3 Rounds for Reps 1 min at each station

Wall Ball 20/14 SDHP 75/55 Box Jump 24/20 Push Press 24/20 Row for Calories *1 min rest between rounds 

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