Sumo Deadlift Build Up E3MOM
10 – 5 – 15 – 5 – 1
5 Sprint Rounds For Time: (40min cap)
400m Run / Row or 1k Bike
25 Wallball Sit-Ups 20/14 MRX 20/10
15 Bodyweight Sumo Deadlifts
REST 1 minute between each Round
Core, Guns & Grip Development
10 Heel Claps Over the Bar
20 Weight Plate Hammer Curls
100m Kettlebell/Dumbbell Heavy Farmer’s Carry
20 Parallette or Dumbbell Mountain Climbers
20 Double Kettlebell/Dumbbell Curls
10 Heel Claps Over the Bar
Labor Day wod at home
165
3+26 RX+
135-225-195-275-365
24:13? rx bike
Traditional deadlift:
135(10)-205(5)-135(15)-225(5)-295(1)-345(1)
21:15 scaled to traditional deadlifts @ 205 and row
(3:20, 3:20, 3:20, 3:32, 3:43)
A. 375
B. 18:40 rx ( run )
435
16:54 Rx @210
Training
17:17 Rx Run@190
(2:25, 2:34, 2:36, 2:50, 2:52)
A: e2mom – 275(10)x5
B: 18:28, RX (Run, used 205#, bw=183#)
– Splits – 2:47/2:52/2:56/2:58/2:55
135-225-225-275-375
20:57 rx @ 185#
A. 125(10) – 175(5) – 175(15) – 225(5) – X
B. 18:58 RX row
A. Training
B. 18:58 Rx Row