Sumo-Deadlift Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1
EMOM for 15min For Max Calories:
Min 1: 25 Kettlebell Swings
Min 2: 20 Toes to Bar or Wallball Sit-ups
Min 3: 15 Sumo Deadlifts
Min 4: Max Calorie Row/Bike
Min 5: REST
Barbell Weights = 225/155 RX+275/185 MRX185/125
Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs
Wallball Sit-ups 20/14lbs MRX 20/10lbs
Core, Deadlift & Flexibility Development
2×15 Double Kettlebell Sumo Deadlifts
1min Head to Floor Straddle Stretch
2×15 Back Extensions
1min Couch Stretch (each hip)
2×15 Double Kettlebell Suitcase Deadlifts
1min Butterfly Stretch
2×15 Hip Extension to Glute Ham Raise
1min Chinese Splits / Standing Straddle
Thanksgiving Schedule!!
Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm
Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!
Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare
Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare
A. 225-275-315-335-365-385
B. 😀 wbsu (hit wrong button on 🚴♂️ in rnd 2)
C. 📚
A. 135, 225-225-225, 350
B. 34 T2B rx (sorry for upstaging you Kyle)
225(5)-275(4)-315(3)-345(2)
66 (23-21-22)
scaled to 20-15-10 @ 24kg, T2B, 225 & row
And traditional deadlift 😆
A. 345
B. 46 Rx+ (t2b and row) (17-15-14)
A. Training = 255 across
B. 58 rx with t2b
Strength: training, 255 x 5 across
Metcon: 49 mrx (wbs + row) 18, 15, 16 cals
A. Training
B. 41rx (T2B)
A. 315
B. 65 RX (T2B/Row)
415
46 Rx+ T2B/Bike (19-15-12)
225(5)-275(4)-315(3)-365(2)-405-415
37 t2b, row. (t2b:20-15-10)
475
75 cals Rx+ row
315-365-405-455-475-500
70 rx (TTB, Row)
A. Sumo Deadlift: 435
B. 32 Rx @225, Row/WBSU, stopped after Round 2
20 calories
12 calories