Sumo Deadlift + Row
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 500 Meter
Rest 2 Minutes
Row
4 x 500 Meter
Rest 2 Minutes
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 400 Meter
Rest 2 Minutes
Row
4 x 400 Meter
Rest 2 Minutes
STRENGTH
Sumo Deadlift
5×5, across
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 350 Meter
Rest 2 Minutes
Row
4 x 350 Meter
Rest 2 Minutes
WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which incorporates the quads a bit 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 + Time to Comments. Compare Scores HERE.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
Row
4 x 500 Meter
Rest 2 Minutes
4 x 500 Meter
Rest 2 Minutes
205#
1:52.7/1:52.4/1:52.7/1:50.9
115#
2:14.1/2:13.3/2:12.6/213.1
255#
1:43.5/1:42.6/1:44.2/1:44.4
255#
1:43/43/48/44
160#
2:04/1;59/1:59/2:00
2.17.2021
145#
1:59.7/2:00.4/2:00.3/1:58.4
275 x 2, 305 x 3
1:43.9–1:44.3–1:44.7–1:43.5
last time
1:43.7–1:45.1–1:44.5–1:46.4
265#
1:40/1:40/1:40/1:30
Little more than two min rest waiting for rower
245# 24 Cal Bike 1:49/1:43?/1;37/1:26
165#
As a bad rower who hates rowing, I didn’t bail today and I stayed at or around the pace Bill gave me as a target (thanks, Bill!)
175#
2:01/:00/:03/:11 (dead)
255# sumo, (I think I wrote 265 on the board and I don’t know why). messed up recording the 500’s. rough time after week off!
oh and Sumo sets 4,5,5,5,6
165#
157.9/159.7/2:06.7/2:06 EWWW DAVID