S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Videos courtesy of Rogue Fitness. Again, our pulling movement this cycle will be Sumo Deadlift. On each rep, think of trying to get your hips under the bar as you set up. Once you feel total tension in the hips and butt, lift! This week, the sets decrease, so try to go heavier per set compared to the 5X5 week.
WOD:
EMOM 24:
Min 1 – 15 Toe2Bars
Min 2 – 15/12 Cal Row
Min 3 – 10 HSPUs
Min 4 – 12/9 Cal Ski Erg
As with any EMOM, any time left over in a given minute will be rest. If you hit a minute where you are not able to complete the work in that given minute, scale back the next time you come back to that movement.
Scaling Options:
Toe2Bar -> Kipping Knee Raise
HSPUS -> Pike Push Up
Cool Down:
2×12 Slow/controlled back extensions
