NEWS

  • TODAY Fri 9/20: There will be no 9:30am

WOD

METCON

STRENGTH
Sumo Deadlift
5×3, across
FOR ROUNDS
AMRAP 8
4 Weighted Strict Pull Ups
8 Seated DB Press
12 Russian KB Swings
Weight: 53/35, 70/53

MASTERS

STRENGTH
Sumo Deadlift
5×3, across
FOR ROUNDS
AMRAP 8
4 Banded Strict Pull Ups
8 Seated DB Press
12 Russian KB Swings
Weight: 35/20, 53/35

MOVE

STRENGTH
Sumo Deadlift
5×3, across
FOR ROUNDS
AMRAP 8
8 Ring Rows
8 Seated DB Press
12 Russian KB Swings
Weight: 25/15, 35/26

WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 9/10 effort, which you’ll hold for all five sets of three reps. The last time we did sumo deadlifts, the final set of two reps was at 9.5/10 effort. Try to get as close as possible to this weight.

Then, for a little cardio/strength, complete four weighted strict pull ups, ideally using your db for the seated dumbbell press. The seated db press, you maybe do the first round of eight reps straight, but then have to break the set the remaining rounds. Today is the day to go heavy on the eye-height swings! It’s ok to do 6/6. Target 4+ rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.