NEWS
TUE WOD Recording
WOD
Sumo Deadlift + Row
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 500 Meters
Rest 2 Minutes
Row
4 x 500 Meters
Rest 2 Minutes
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 500 Meters
Rest 2 Minutes
Row
4 x 500 Meters
Rest 2 Minutes
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 300 Meters
Rest 2 Minutes
Row
4 x 300 Meters
Rest 2 Minutes
WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which engages the quads more. Coaches will help you build to 75% of your 1 rep max (of effort for the day), and you’ll maintain the same weight for five sets of five reps.
For the 4 x 500m row hold your 2k pace. What’s your 2k pace? On average, right around 2:00/500m.
Post Weight + Times to Comments.
HOME WOD
Tabata
1-Leg Glute Bridge
*alternate every :20 interval
Tabata
Burpee
ENDURANCE
Tabata Hill Sprint
275#
1:40.6 / 1:39.8 / 1:38.5 / 1:38.9
145# 2:14, 2:13.9, 2:14.1, 2:13.8
245#
1:38.2/1:39:5/1:41:6/1:40.4
245# Sumo DL
1:50.0, 1:50.4, 1:50.9, 1:49.2
225# 1:55-1:57 on the row
145#
2:12/ 2:15/ 2:16/ 2:16
115# sumo dl
2:10, 2:12, 2:14, 2:15
165# (aka all the weight I had in my basement)
2:00.1/1:57.6/1:59.8/1:58.5
165#
152.8/147.9/147.6/144.8
245#
300# 1:43,144,144,146
185#
2:04.1/2:04.1/2:04.0/2:04.1
225# – steady
1:43.7
1:45.1
1:44.5
1:46.4
– those rows hurt
145#
1:59.7/2:00.4/2:00.3/1:58.4
165#
2:07/:04/:02/:00