Warmup:

500M Row

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Babrell Brigade. Final time hitting Sumo Deadlift this cycle prior to re-testing our 5×5 on 27Oct. Today, the goal is a heavy set of 5, a heavier set of 4, a heavier set 3 three, an even heavier double, and finishing with as heavy of a single as you can.  If that last one is a new 1RM, then cool!  If not, then heavy for the day.

WOD:

10-20-30-40:

KB Sumo Deadlift High Pulls (70/55)

Ab-Mat Sit Ups

*100′ Dual KB Front Rack Carry after each round of Ab-Mat sit ups

Time Cap: 12 Min

Video courtesy of WODStar.

Aim to keep your core engaged throughout the whole WOD today!

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: 90/70),

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min