WOD for Monday 11/11/13
November 11, 201315 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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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.
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
3×5 sumo 225, 245, 265=3675
Wall sits=piece of cake!
AMRAP =8rds +3reps for 131 to tie Larry and his hurt finger.
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 😦
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)
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.
SDL 275×15…4125 total….wod 5 rounds plus 4sdl RX
Sumo DL – 315, 365, 405 = 5,425
8min AMRAP – 6rds + 8 DL + 2 Burpees = 106
AirDyne – 4min (20sec on/off) = 52 kcal
Sumo DL @ 275
Work – 7 rounds & 8 dead lifts