Row 500m

Then 2 rounds:
10 Air Squats
10 Cossack Squats
20 sec Deep Squat Hold
5 Inch Worms
10 KB Sumo-Squats
10 KB Deadlifts
20 sec Pigeon Stretch each
1 x 5 Sumo-Deadlift week 5

Score Type:: Total Weight

Sumo-Deadlift:
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

*If you achieved 10reps @ 85%, 7 reps @ 90%, and 3 reps @ 95%, your percentages are based off 93% of your ORIGINAL 1RM. Multiply original 1RM by 0.93 to find working weight. Last set is a minimum of 5 reps, aiming for 10.

*If you were not able to achieve 10, 7, 3, your percentages are based off of 90% of your ORIGINAL 1RM. Multiply your 1RM by 0.9 to find the weight you'll be working with. Last set is a minimum of 5 reps, aiming for 10.

*If you achieve 10 reps @ 85%, add 5# to your 1RM for next weeks cycle.
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Good things come in 3's

Score Type:: Total Time

3 Rouds for time:
33 Deadlifts (155/115)
33 Double Unders (15 Attempts)
33 KB Swings (50/35)

*25min Time Cap
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Comments

Michael Bordeaux

Michael Bordeaux 6 days, 20 hours ago / Reply

Good things come in 3's: 11:43

Michael Bordeaux

Michael Bordeaux 6 days, 20 hours ago / Reply

Sumo-Deadlift week 5: 185 lbs
Notes: RDL

Matthew Willard

Matthew Willard 1 week ago / Reply

Good things come in 3's: 13:00

Robert Woodell

Robert Woodell 1 week ago / Reply

Sumo-Deadlift week 5: 265 lbs

Robert Woodell

Robert Woodell 1 week ago / Reply

Good things come in 3's: 15:27

Tracey Lower 1 week ago / Reply

Good things come in 3's: 14:23
Notes: 99 singles

Tracey Lower 1 week ago / Reply

Sumo-Deadlift week 5: 195 lbs

Brittney Dickson

Brittney Dickson 1 week ago / Reply

Good things come in 3's: 9:33
Notes: @115 singles @35

Brittney Dickson

Brittney Dickson 1 week ago / Reply

Sumo-Deadlift week 5: 195 lbs

Brett Bentrup 1 week ago / Reply

Sumo-Deadlift week 5: 95 lbs
Notes: 95 was 85% of max, was pretty easy

Laura Vasquez 1 week ago / Reply

Sumo-Deadlift week 5: 145 lbs
Notes: Lina 135

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