NEWS

  • OLYMPIC LIFTING CLINIC: Sat 11/12 at 9:30a

WOD

METCON

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

MASTERS

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

MOVE

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
9/6 Calorie Bike
2 Plate Push

WOD GUIDANCE & GOALS
For the sumo deadlifts, build to a heavy weight with NO touch and go reps. Pause at the bottom, reset your breath and set up position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight!

For the metcon, you’ll partner up and alternate rounds of biking and plate pushes for twelve minutes. The bike will take :30-:45, and the plate pushes :60. Teams should target 6 total rounds (3 each).

Post Weight + Rounds to Comments. Compare Scores HERE.

HOME WOD

AMRAP 12
10 Jumping Squats
100m Sprint
Rest :30

ENDURANCE

1 Snatch High Pull + Snatch
1 at 70%
1 at 75%
3 at 80%

Push Press behind the neck + 2 Push press
3×3 at 85%

2 Pause Back Squats + Back Squat
2 at 75%
2 at 80-%