Friday May 20

Sumo Deadlift

Warm Up

1min Easy Row

30sec rotating scorpions

1min Moderate Row

30sec Mountain Climbers

1 min Hard Row 

Specific

3 sets

8 Dual KB Sumo deadlifts

4 Dual russian kb swings

3-6 Sumo deadlifts @ascending

Weightlifting

Sumo Deadlift

6 x 6 Sumo Deadlifts @75%

Rest 1:30 between each set

TC: 15 mins

Score: Weight

Scaling options

Beginner

6 x 6 Sumo Deadlifts @Moderate

Adv

5 sets

6 Sumo Deadlifts @75% + 4 seconds down

12 Good mornings @moderate

24 Low hang muscle cleans @light 

Workout

‘Fight Gone Bad’

1min on each movement for reps

3 rounds

Wall balls 20/14 lbs

SDHP 35/25 Kg

Box jumps 20″

Push press @75/55 lbs

Cal row

Rest

Score: Rounds and Reps 

Accessories

Rotational Med Ball Scoop Toss Against the wall 

3 x 10/10 @6/4 Kg

Goal: Rotational Power

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y  Mobility PNF lat stretch …

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