WOD

“Buss”

METCON

STRENGTH
Sumo Deadlift
5×3, across

FOR TIME
3 Rounds
10 Sumo Deadlift High Pull
15 Thrusters
20 Box Jump Overs, 20″
Weight: 75/55

MASTERS

STRENGTH
Sumo Deadlift
5×3, across

FOR TIME
3 Rounds
10 Sumo Deadlift High Pull
15 Thrusters
20 Box Step Overs, 20″
Weight: 55/35

MOVE

STRENGTH
Sumo Deadlift
5×3, across

FOR TIME
3 Rounds
5 Sumo Deadlift High Pull
10 Thrusters
15 Box Step Overs, 20″
Weight: 55/35

WOD GUIDANCE & GOALS
HEAVY DAY! Why sumo deadlift? To put the focus more on the hamstrings and glutes, and take the quads out of the equation. Coaches will help you build to 80-85% effort for the five working sets. Record your weight.

For the metcon, you’ll be adding a high pull to your sumo deadlift so choose a very light weight for the barbell. You should be able to complete 10 sumo deadlift high pull, and 15 thrusters unbroken. Push your pace on the last set of box jump overs. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

3 Rounds
10 Tuck Jumps
15 Lunge+Lunge+Squat
20 Sit Ups

ENDURANCE

10 Rounds
50m Sprint, 100m jog