WOD

“Where You At”

METCON

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
21-15-9
Sumo Deadlift High Pull
Push Press

Weight: 95/65

MASTERS

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
21-15-9
Sumo Deadlift High Pull
Push Press

Weight: 75/55

MOVE

STRENGTH
Sumo Deadlift
3×10, across
at 60-65%

FOR TIME
15-12-9
Sumo Deadlift High Pull
Push Press

Weight: 55/35

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 60% of your 1 rep max (or effort for the day), and you’ll maintain the same weight for three sets of TEN reps.

Then, you’re in for a burner! Choose a weight for the sumo deadlift high pulls, and push press, that is light and you can easily cycle through at least 10 reps before having to take a break. Focus on sequencing for both movements. For the sumo deadlift high pull focus on standing up (full hip extension) before pulling. And for the push press focus on squeezing your glutes and thighs (standing up!) before pressing! The sets of 21 reps will each take :60 or less, the sets of 15 will take :30-:45 each, and the sets of 9 will take :15-:30 each. Yes, your target is 5 minutes!

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