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WOD for Monday 11/11/13

November 11, 2013

15 minutes:  Sumo Deadlift  3×5 for load. Touch and go.  

10 Minutes:  1 Minute on/1 Minute off x 4 Static Hold Sumo Stance (Just ABOVE femur parallel to the ground,  Butt against the wall.)  For completion

AMRAP in 8 Minutes

8 Sumo Deadlifts @ 185/115  (Looking for mostly unbroken, touch and go sets.  Scale if you can t make this happen at the outset.  A good guideline would be 50% of Strength 1 heaviest).

8 Over the Bar burpees.  Chest to deck,  two foot takeoff, spine gets to vertical some where during each rep.

I will photograph the board and evaluate the numbers for the strength cycle sometime before Wednesday. Please leave your numbers on the board for now.

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12 comments

  1. Sumo @ 275 for 4125
    Sits = sucked
    WOD = 9 rounds (8 SDL, 10 situps) – I have stubbed my toe to many times and I think I have “turf toe”. I am going to be babying it for a few weeks to see if it stops hurting.


  2. I have a piece of glass in between my finger nail and forefinger. Gripping the bar for sumo hurt pretty bad
    265 3X5
    8 AMRAP 131 reps. RX


  3. 3×5 sumo 225, 245, 265=3675

    Wall sits=piece of cake!

    AMRAP =8rds +3reps for 131 to tie Larry and his hurt finger.


  4. SDL- 185×5, 155×5, 165×5 = 2525
    Work: 5rnds +1DL =81 Rx’d


    • Upon conversation w/ Jeff..I discovered I did not finish my 8th Burpees with a jump….so….did not RX & reps would be lower 😦


  5. SDL = 3,075 (185×5, 205×5, 225×5)
    Sumo static holds 1minx4; by the 3rd minute my legs were screaming and I could literally feel my skin crawl at 45 second mark…
    WOD = 81 reps RX’d (5 rounds +1 SDL)


  6. Sumo DL=205×5, 215×5, 220×5 = 3200

    Work = 6 rounds + 6DL


    • Good numbers! 185 was too light for me and I should have counted it as a warm up, but I ran out of time so had to go with it.


      • Thanks Kathleen! I started with 185 as well and just took smaller breaks so I could keep increasing.


  7. SDL 275×15…4125 total….wod 5 rounds plus 4sdl RX


  8. Sumo DL – 315, 365, 405 = 5,425

    8min AMRAP – 6rds + 8 DL + 2 Burpees = 106

    AirDyne – 4min (20sec on/off) = 52 kcal


  9. Sumo DL @ 275
    Work – 7 rounds & 8 dead lifts



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