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Components

Sumo Deadlift

Metcon

Sunday September 27,2020

Warm-up

2 Rounds:
10 Cal Bike/Row
10x DB Single Leg RDL R/L
:30 Side Plank R/L

Strength

Sumo Deadlift (4 Sets of 6)

Sumo Deadlift

A) Sumo Deadlifts (0:00-8:00)
6 reps Every 2mins x 4 sets
Building each set

-1min rest- (9:00-10:00)

Strength

Sumo Deadlift (2 Sets of 8)

Sumo Deadlift

B) Sumo Deadlift Drop Set (10:00-13:00)
Every 90 sec x 2 sets
8 reps @ 65% of A

Metcon

Metcon (Time)

30,20,10 reps of:
Single Arm DB Bench Press 50/35
15,10,5 reps of:
Strict Pull Ups

Accessory work

Metcon (No Measure)

3 sets
12 Crossbody Single Leg KB RDL each side

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, September 27, 2020

Male Clients

Joseph
Ulibarri

WOD: 9:00 AM

4 x 6 @ 155 lbs

Female Clients