Warmup:

15 Cal Row

10 Cherry Pickers

10 Iron Cross

10 Scorpion

10 Pushup 2 Downward Dog

10 Huggers

10 Empty bar Sumo Stance & grip RDLs

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: With an empty bar in Sumo stance with hands thumb-distance apart, perform 5 reps of: Sumo RDL, Sumo Deadlift, Sumo Deadlift w/a fast hip opening, Sumo Deadlift high Pull

S/S/S:

Sumo Deadlift

5X5

 

Increase weight ea set

Compare to 23Jul2020

Video courtesy of Rogue Fitness.  We conclude re-test week with 5X5 on Sumo Deadlift.  Today, looking for two good heavy singles.  Time to see if the last 9 weeks have paid off.  Things to remember:  1^st, wind up the hips in set up, 2^nd, make sure your back is flat and finally, the second the shins touch the bar, LIFT!!

WOD:

For Time:

Row for Cals*

20-18-16-14-12-10-8-6-4-2

*200M run after every round

 

If no rower – Do Sumo Deadlift High Pull (95/65) 1 Rep per cal

Best suggestion I can give is attack each round on the rower and then use the run as recovery

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

 

Scaling Options:

If doing SDHP, bar weight -> 75/55 -> as needed

 

Cool Down:

Roll out lats – 30 passes per side

 

Back Roll to V-Sit x10 (slow and controlled)