Three rounds for time of:
15 pull-ups
20 burpees
15 sumo-deadlift high-pull (95/55)
Tag Archive: sumo deadlift high pull
Do one of the following WODs:
Skills Gone Bad: Move from each of four stations after a minute. This is a 4-min. round, after which is a 1-min. break before repeating—3 rounds (14:00). The stations:
– Dips
– Double-unders
– Pull-ups
– Knees-to-elbows
One point is given for each rep. Each athlete can count their cumulative rep total in each round and call it out or write it down during the rest minute, before starting over.
Fight Gone Bad: Move from each of five stations after a minute. This is a 5-minute round, then a 1-minute rest. Three rounds (17:00). The stations:
– Wallball: 20 lb ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push press: 75 lb (Reps)
– Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Beyond the Whiteboard median: 283 reps
Record score per round and total score to comments.
14 I did this!
WOD:
21-15-9
Pull Up
Overhead Squat
Rest 5 Minutes then…
Fitness Standard: 400 m run for time
Strength:
Sumo Deadlift High Pull, 3 x 8
Daily Challenge: Accumulate 3 minutes of middle plank
Post loads for SDHP and time for couplet/run to comments…
taken from crossfitokc.com
5 Rounds for time:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min.
This is a great endurance WOD I did last Wednesday.
I timed my rounds individually: 4:27, 5:06, 5:07, 5:22, and 5:29 = 29:31 with rests.
Submitted by Alisha Miiller