Warmup:

3 Rounds for Quality:

200M Row

10 Bow to Bends

5 Cherry Pickers

5 KB Sumo deadlifts

5 Russian Swings

Then…

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs.  Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 22Jun2021

Video courtesy of Barbell Brigade. Re-test week continues with Sumo Deadlifts!  If you hit each instance of Sumo Deadlifts this cycle, I guaran-damn-tee you that your posterior chain has gotten stronger.  Today will be a great day to see how much if has strengthened.  Remember your form and drive that ground away from you as you stand

WOD:

DOUBLE AMRAP

AMRAP 6:

12 Kettlebell Swing (53/35)

24 Double Unders

 

-Rest 3:00-

 

AMRAP 6:

12 Goblet Squats (53/35)

24 Double Unders

A little back-to-back 6 Min AMRAPS to get the heart rate up!  What can you cycle faster?  Your Kettlebell Swings or Goblet Squats?  Which one allows you to get right on that jump rope and kill the Dubs?  Today is a hell of a day to find out!

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 12 DUs -> 24 Penguin Hops -> 50 SUs

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Banded hamstring stretch – 1 Min per side