Sumo-Dead “Pick-em & Hold-em” by DB
E3MOM = 10 – 10 – 10 – 10 – 10
*1st 10 to determine load, then Pick it & Hold it*
4 Rounds For Time: (18min cap)
200m Run/Row or 1km 0.5k Bike
15 Deadlifts 255/175 RX+315/215 MRX 205/135
21 Pull-ups MRX Ring Rows
-OR-
2 Rope Climbs 15’ MRX 2 to 10’ or 1 to 15’
Rest 2min
**Score is slowest round**
Stretching & Flexibility Development
1min Standing Straddle Stretch
1min Butterfly Stretch
1min Seated Straddle Stretch
1min American Splits Hold
1min Couch Stretch
1min Pigeon/Periformis/Box Stretch
1min Chinese Splits Hold
3min on Favorite Stretches
A. 275-275-275-275-275
(rr)
B. 17:38 scaled life
C.
185 across
17:50 bike pullups scaled to 185
135(10)-205(10)-275(10)-205(5)-205(5)
15:27 scaled deadlift to 35# plate weighted hip extensions; run & rope climb
(2:17, 2:19, 2:42, 2:14)
275-275-275-275-295
14:44 @205 row rope
a. 105 across
b. MRX – 17:15; ring rows
A. 175 then 205 across
B. 17:38 RX+ pull ups
A. 295
B. 16:53 rx ( rope climbs / run )
A. 215 across
B. 15:55 RX+ rope/bike
275 across
13:29 rx run
Traditional Deadlift:
255(10)-275(10)x4
14:16 Rx (Bike/Pull-ups)
(1:50 / 2:03 / 2:09 / 2:14)
A. Training
B. 15:47 RX ( Run / PU )
A: Completed in 8 min – 275(10)-300(10)x4
B: 15:14, RX, Bike/255#/pull-ups
(Splits – 1:47/2:20/2:39/2:28)
A. 215 across
B. 15:33 Rx+ rope climbs, run