2 rounds:
Row 10cal
10 Air Squats
10 Cossack Squats
20 sec Deep Squat Hold
5 Inch Worms
10 KB Sumo-Squats
10 KB Swings
20 sec Pigeon Stretch each
1 x 3 sumo deadlift week 5

Score Type:: Total Weight

Sumo-Deadlift:
5 x 50%
5 x 60%
3 x 70%
3 x 80%
3+ x 90%

*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 3 reps, aiming for 7.

*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 3 reps, aiming for 7.

*If you achieve 7 reps @ 90%, add 5# to your 1RM for next weeks cycle.
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7/19/2019 - WOD

Score Type:: Total Time

4 Rounds for time:
20 KB Swings (50/35)
15 Wall Balls (20/14)
400m Run

*20min Cap
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Comments

Andrea Beaulieu 1 month ago / Reply

7/19/2019 - WOD: 16:26

Brett Bentrup 1 month ago / Reply

7/19/2019 - WOD: 20:00
Notes: Used yellow kettlebell, and 10lb ball

Brett Bentrup 1 month ago / Reply

sumo deadlift week 5: 105 lbs
Notes: Form was good, time to go up!!

Matthew Willard

Matthew Willard 1 month ago / Reply

7/19/2019 - WOD: 13:19

Christine Ortega

Christine Ortega 1 month ago / Reply

sumo deadlift week 5: 205 lbs

Christine Ortega

Christine Ortega 1 month ago / Reply

7/19/2019 - WOD: 17:41

ROBIN PASCOE 1 month ago / Reply

7/19/2019 - WOD: 20:00

Laura Vasquez 1 month ago / Reply

7/19/2019 - WOD: 20:00
Notes: Lina 18:04

Tracey Lower 1 month ago / Reply

7/19/2019 - WOD: 17:24

Laura Vasquez 1 month ago / Reply

sumo deadlift week 5: 145 lbs
Notes: lina 135

Tracey Lower 1 month ago / Reply

sumo deadlift week 5: 195 lbs

ROBIN PASCOE 1 month ago / Reply

sumo deadlift week 5: 225 lbs

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