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WOD 090617: Sumo Style and So Much Conditioning


CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS Sumo Deadlift (6) x 6+ @ AHAP WITHOUT FAILURE!!! (AMRAP THE LAST SET) NO DROPS AT THE TOP EVEN ON THE LAST SET, NO SINGLES

CrossFit:

Strength:
Deadlift Warm Up
2 Rounds – with an empty bar
25/25ft Death Marches (x2 DB AHAP)
10 Banded Good Morings
10 RDLs with Barbell
* 5 Minutes TOPS

Sumo Deadlift
(6) x 6+ @ AHAP WITHOUT FAILURE!!!
(AMRAP THE LAST SET)
NO DROPS AT THE TOP EVEN ON THE LAST SET, NO SINGLES
NO RE-SETS.

Conditioning:
10 Minute AMRAP
(A) 7 Strict Pull-Ups
(B) 14 Push Press (75/55#)
(C) 21 Wall Ball Shots (20/14#) 10ft

RX+:
10 Minute AMRAP
(A) 7 Strict Chest 2 Bar Pull-Ups
(B) 14 Push Press (95/65#)
(C) 21 Wall Ball Shots (25/20#) 10ft

Hybrid:

WOD 1:
15 Minute Amrap
10 2x KB Deadlift (24/16kg)
10 Box Jumps
5/5 Kb ALT Front Racked Lunges

WOD 2:
10 Minute AMRAP
(A) 7 Strict Pull-Ups
(B) 14 DB Push Press (30/20#)
(C) 21 Wall Ball Shots (20/14#) 10ft

BootCamp:

WOD 1:
10 Minute AMRAP
3/3 ALT Single Leg DB RDL
5 Ring Dips
7 DB Push Press (30/20)

2 Minute Rest

10 Minute AMRAP
8 Pullups
8 Box Jumps
8 KB SDLHP (24/16)

2 Minute Rest

10 Minute AMRAP
10/10 Shoulder Touches
10 KB Taters
10 Jumping Squats

Novem Barbell Club:
2 rounds:
10 Cossack Squats
10 Bulgarian Split Squats
10 Sumo Squat to Stand
10 Scapular Circles

Pause Front Squat
warm up to 70-73%
then
(5) x 3 @ 73-78%

Tall Snatches
(5) x 2 @ light to modertae (speed under the bar – tippy toes – shoulderd pinned to ears)

Snatch Doubles
take 5-7 sets to build to a heavy double for the day
then
(3) x 1 @ 90% (OTDB)

2 Clean Lift Off + 2 Clean Deadlift + 2 Hang Clean Pulls (elbows soft – shoulders HIGH!)
(5) x 1 + 1 + 1 @ 70-73% of your best Clean

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