21-15-9 Reps For Time of:
-Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
-KB Step Ups 24/20″ MRX 20/18″
-KBS 55/35# RX+ 70/55# MRX 45/25#
-WallBall Sit-Ups (unanchored) 20/14/10lbs
21-15-9 Reps For Time of:
-Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
-KB Step Ups 24/20″ MRX 20/18″
-KBS 55/35# RX+ 70/55# MRX 45/25#
-WallBall Sit-Ups (unanchored) 20/14/10lbs
Sumo DL
9@225
7@275
5@305
4@335
0@365
WOD Rx’d
11:04
Sumo DL
9@375
7@405
5@435
4@485
2 singles@515
Wod RX+ W/GHD wall ball sit-ups
12:47
Sumo deadlifts to 210…10 reps
My FIRST EVER FULL RX workout!
10:39
High Bar Hang: 1:00/1:41/:37/:42/:50/:43
Modified WOD: 12:27
Sumo Deadlifts w/95#
KB Step Ups w/24″ & 25#
KBS w/25# (no hip drive)
30# WB Situps
Stage Snatch: 1@125, 1@125, 1@125, 1@125
Back Squat: 1@205, 1@248.5, 1@248.5, 1@248.5, 1@248.5
Power Clean: 1@229.5, 2@207.5, 2@207.5
Bench Press: 4@195
Sumo deadlift 9-7-5-4-4 @ 125-135-155-165-175
WOD MRx = 9:15
Strength Sumo deadlifts
9@255
7@275
5@295
4@315
4@345
Wod mrx except GHD instead of situps
Time=10:42
CFJ Mile on rower
10:59 – 4:00 rest = 6:59
Wod masters rx weight/box
12-9-6 reps
10:44
Sumo DL
9@155
7@175
5@175 (corrected form and did same weight)
4@195
7@215
WOD RX (modified KBS for Russian due to injury)
11:20
Strength:
8 reps @ 295
WOD: RX’d
12:40
WOD Modified – Conventional DL the rest RX
8:33
Sumo DL
9@205
7@235
5@245
4@255
5@275
WOD Rx’d
7:37 all unbroken
Abs
Sumo DL
9@275-7@305-5@325-4@355
WOD rx – 11:15
Sumo Dead
9@275
7@305
5@325
4@355
4@405
WOD Rx’d- 9:31
Sumo deadlifts up to 190@7
WOD
8:43rx
Strength mash up:
225 for 9 DL 195 for 1 SS
105 for 4 SS 375 for 3 DL
275 for 7 DL 225 for 1 SS
135 for 3 SS 375 for 3 DL
165 for 1 SS 245 for 1 SS (f)
325 for 5 DL
Straight into
WOD RX’d
9:10
9:10
Strength up to 205 (I think… lifted with Jamie)
WOD with 125# 9:13. Hamstrings still lit from the 50 DL so took it easy
Did home workout:
OHS: 5@80 x 2 sets; 5@100 x 2 sets; 5@120 x 2 sets; 5@140 x 2 sets
*
6 rounds of 5 T2B; 10 strict bar dips; 15 cal assault bike. Took about 15 minutes
Sumo Deadlift
9@275#
7@305#
5@325#
4@355#
10@405#
WOD
Modified with GHD sit-ups and everything else Rx’d
Time: 9:58
Sumo Dead’s
9@185
7@205
5@225
4@245
5@275
WOD mrx
14:02
Sumo DL:
9 @ 185
7 @ 215
5 @ 245
4@ 265
5@ 285
WOD MRx:
11:50