20190717

S/S/S:

Sumo Deadlift

1,1,1,1,1

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting Sumo Deadlifts this cycle before we re-test our 5X5.  Today’s goal is 5 heavy singles.  If you hit a 1RM, great!  If not, no biggie.  Focus on good form and pushing as heavy as your body will allow!

WOD:

12 Min AMRAP:

10 Deadlifts (155/125)

10 Burpee Over Bar

10 Pull Ups

At the start, you’ll feel like you can move through rounds pretty fast.  Just don’t try to sprint from the get-go, as the workloads will catch up before you know it.  Try to keep a deliberate pace the whole 12 min.

 

Scaling Options:

Bar weight -> as needed (should be weight you can do sets unbroken)

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick demo on the Buddha Pull Ups.  If not able to do this, go to ring rows.

 

Cool Down:

Back extensions – 3×12

Video courtesy of Rogue Fitness.  Demo on the GHD Back Extension.

 

Roll out lats – 2 min per side

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