Tuesday WOD – Sumo Time

24 Feb
0

A) Warm Up

Run 400

30/20/30

Then

Thoracic and Shoulder Smash

B) Strength

Sumo Deadlift 3,3,3,3,3 (Establish 3RM)

Superset with

Ring Dips 5,5,5,5,5 (Weighted or Assisted)

C) WOD

Strict Pull Up/Ring Row x 5

True Push Up x 10

Wall Ball x 15

AMRAP: 20 Minutes

D) Core

3 Rounds

15 T2B or V Ups

15 Plank Walk Ups

E) Mobility

Rest

F) Power Hour

Power Clean from Plates 3,3,3,3,3,3,3 @ 90% 1RM

Then

Strict Press x 1 (60/40kg)

Push Press x 2 (60/40kg)

Push Jerk x 3 (60/40kg)

Russian Swing x 10 (40/28kg)

AMRAP: 10 Minutes

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