Thursday 20200611

What a week of fitness it’s been so far! Today, we are working with a moderate barbell AND a higher skill gymnastics movement, which means it’s going to be a great day! In the Strength today, we are looking at building to a moderate to moderate-heavy Sumo Deadlift. One thing to keep in mind today is that this position may not be intuitive to many of you because of the wider feet and narrow hand set-up. However, it is a great way to get some of you who might have trouble keeping your back flat in a conventional DL set-up into a solid and strong position with your feet wider and chest a little taller. Remember you may not feel as strong here at first, but with practice it is a great option for deadlift.

In the Workout, we are looking at more Deadlifts, PLUS Wall Walks- hands down one of our favorite movements! The Wall Walk is one of the best ways to develop strength and comfortability moving in an upside down position, which means it’s great for those who have hopes of walking on your hands someday! Aside from its transferability into HS Walking, Wall Walks are a great way to work on developing stability through the shoulder and midline. We’ve also got plenty of ways to adjust this movement if you are not interested in going upside down at all!

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Strokes on Rower

20 Shoulder Taps

30 Single Unders

Into…

2 ROUNDS

10 Cal Row

5 Inch Worms + Push-Up

30 Single or Double Unders

Strength

Sumo Deadlift (5×3)

5×3

Sumo Deadlift*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)|(155/105)

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)

Max Double Unders

(Score is Reps)

Posted in WOD

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