Friday 111118 WOD

The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Warm-up:

Coaches choice

Then:

ABS

4 rounds of:

10 JGXT Pikes
10 JGXT Seesaw

Then:

WORKOUT:
21-15-9
SDHP (95/65)
OHS (95/65)

ENDURANCE TRAINING

TABATAS
3+ horas antes de tu WOD de Fuerza y Acondicionamiento

3+ Hours After  CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8