Friday 10.9.15 WOD NOTES

Max Effort Lower

Mobility: 5min

Strength: 15min

Sumo Deadlift (1RM, Ultra Wide Stance)
**stance = x2 squat
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.
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)
**Rotate arms as needed
**1 rope climb = 2 modifications
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

Lifestyle Challenge 10.1.15 – 10.30.15
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