Choose From WOD 1 or WOD 2 Below
WOD 1
Sumo Deadlift High Pull
10-8-6-4-2
Rest/Stretch 3-5 Minutes
Then For Time:
25-20-15-10-5 Of:
Overhead Squat (115/65)
Push-Ups (Games Style, Paralette, Rings, or Clapping if possible)
Box Jumps
WOD 2
Run: 3x(200m then 400m then 600m)
or
Row: 3x(250m then 500m then 750m)
Rest the exact time it takes you to do each interval. For example, 200m run in 35 sec., rest 35 sec. Then run 400m in 70 sec, rest 70 sec. Then run 600m in 110 sec., rest 110 sec., and repeat 3x's.
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| Sumo dead lift stance, close grip, "squeeze" bar off the floor (don't rip), explosive Hip drive... easy sailing. |
Did the 25-20-15-10-5 of:
ReplyDelete115# Front Squats (shoulder sub)
Sit-ups (shoulder sub)
24" box jumps
Felt good...not sure cleaning the weight off the floor for the FSs was such a good idea. Maybe I'll use a rack next time around. Was able to do steady work on this...feel as though my endurance and volume is increasing. *May* need to go to a higher box soon (maybe on a less ambitious workout).
Started to do the SuDls at the end, but couldn't keep my lumbar intact, so threw in the towel after two sets...10 reps/115#, 8 reps/135#
Forgot to mention that I did a 38" standing box jump before the WOD (new large box with two 45 plates on top...assuming the large boxes are 32" and plates are 3" per). Could have maybe squeezed out another 2" (maybe).
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