NEWS
WELLNESS CHALLENGE:
- Starts MONDAY 1/4
- Details HERE
WOD
“Go To Town”
5 Rounds
6 Sumo Deadlifts
6 Pistols
6 V-Up + Tuck Up
Weight: 275/185
5 Rounds
6 Sumo Deadlifts
6 Assisted Pistols
6 V-Up + Tuck Up
Weight: 225/155
5 Rounds
6 Sumo Deadlifts
6 Step Ups
12 Tuck Up
Weight: 135/95
WOD GUIDANCE & GOALS
Why the sumo-deadlift? To vary our pull from the floor! The sumo-deadlift requires more hips and glutes than the traditional deadlift, which is more hamstring and quads. Choose a weight for the sumo deadlifts that you can do the first round unbroken but then have to break sets into 4/2 or 3/3. The pistols are 6 per side, alternating legs. Use assistance or do controlled step ups as scaling options for pistols. The ab combo is one v-up plus one tuck-up equals one rep. Target 12 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
12 Jumping Good Mornings
6 Pistols
6 V-Up + Tuck Up
ENDURANCE
Rest
10:35 135, ball, tuck ups
10:58 275, pistols need work for depth.
8:45
155#
8:50 MAx
10:42 135#, BBPistols
9:11- 165#
Did 12 v up&tuck ups until the last round when I realized 🙈
9:20, 135#, “pistols” to red stool, v-ups/tuck-ups
7:41 MAx
lots of mods today… just listening to my body:
205 deads
pole-assisted pistols
9:41
170# unbroken ( we ran out of weight)
Black Band assisted pistols
10:36 225# || assisted pistols
9:35 (maybe) 60# pistols to a ball (they need work)
6:56 – first round was 175#, added 10# to make 185#
8:17 – did an extra round to make up for round at 175#