WOD
STRENGTH
Sumo Deadlift
3×5, building
Sumo Deadlift
3×5, building
CASH OUT
AMRAP 9
6 Strict Pull Ups
18 Sit Ups
AMRAP 9
6 Strict Pull Ups
18 Sit Ups
STRENGTH
Sumo Deadlift
3×5, building
Sumo Deadlift
3×5, building
CASH OUT
AMRAP 9
4 Strict Pull Ups
18 Sit Ups
AMRAP 9
4 Strict Pull Ups
18 Sit Ups
STRENGTH
Sumo Deadlift
3×5, building
Sumo Deadlift
3×5, building
CASH OUT
AMRAP 9
6 Banded Strict Pull Ups
18 Sit Ups
AMRAP 9
6 Banded Strict Pull Ups
18 Sit Ups
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75-80% effort for your sumo deadlift, and you’ll complete five reps for three sets. Then for a cash out, it’s time for an arms and abs pump! Rock out six strict pull ups (banded if need be) then a fast 18 sit ups. The pull ups will slow you down a bit, but target 5 rounds.
Post Weight + Rounds to Comments.
155#, 6 rounds, 6 BPUs( red/blue), 18 SUs
295# / 6+19 MCx
305# / 7+4
315# / 8+9 mcx
That’s hevy
215#/4+3 mcx-ish (didn’t my chin over on all of them…)
*didn’t get my chin over
Kevin at home-
165#, 6 rounds, BPUs/ SUs
200# x 5
Last time 160# 5 x 5
7 rounds MCx
nice job, Ted.
200#
6+1 mcx
200#
5 MCx
95#; 5 rounds with small blk band