Max Effort Lower
Mobility: 5min
Strength: 15min
Sumo Deadlift (1RM, Ultra Wide Stance)
**stance = x2 squat
NOTES:
Why?
The ultra wide sumo deadlift requires additional hip and thigh recruitment. Causing the Athletes to quickly execrate the bar off the ground, execrating the hips quickly to the bar. Increasing/practicing deadlift and squat variations will cause the classic movements to increase.
How?
From the bottom position, flare your knees just like you would in a squat. The hip and thigh abductors will be tight and ready to explode off the floor. Place collars inside the plates to give extra room for your feet.
WOD: 20min
“The House of the Devil”
5 Rounds
1 Rope Climb
12 T2B
1 Rope Climb
12 KB Squat Clean (45,35)
1 Rope Climb
12 T2B
1 Rope Climb
12 KB Squat Clean (45,35)
**Rotate arms as needed
**1 rope climb = 2 modifications
**1 rope climb = 2 modifications
NOTES:
Rope Climb modification noted. KB squat clean, video below shows single KB cluster. We will perform single KB squat cleans, no press overhead. KB does not have to touch the ground each rep, it just needs to swing between the legs, similar to a 1 arm KB swing.
$ Out
3×15 Tempo Sit Ups 3-1-1-1
3sec up, 1 sec at the top, 1 sec decent, 1 sec bottom
3sec up, 1 sec at the top, 1 sec decent, 1 sec bottom
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