Today we are going to focus on two complex movements, the thruster and the sumo dead lift high pull. To correctly complete each of these exercises you will need to focus on form first, then speed. Just always remember to pull your hips back as you descend and to drive through your heels as you stand. As a reminder I Have now updated the class schedule to reflect the new class times.
For Time
7 Rounds
7 Thrusters
7 Pull Ups
7 Sumo Dead lift High pulls
Rest exactly 30 secs between rounds.
Good WOD today but my form for SDHP's really suffered after round 5. This sat or sun I will need to work on keeping a straight back like regular dead lifts. 13:00 @ 75lbs.
ReplyDeletemetcon: 11:18 @ 75#...killah. through 5 rounds, everything felt great and unbroken; I was even doing butterfly pull-ups!...then hell came upon me and rounds 6 and 7 fell apart-doubles and triples on everything, went back to the trusty kip. good one.
ReplyDeleteTough one.
ReplyDelete10:59 @ 75#. need to work on my squat strength. Good stuff.
Press - 5x95#, 5x110#, 6x125#
ReplyDeleteWOD: 75# 9:20
great WOD :)
ReplyDeleteMetcon: 10:58 @ 53#, black band on pullups...
was pretty happy with this!
9:14 @ 75#s. Good 7pm class for sure!
ReplyDeleteI LOVED this WOD (even though it killed me).
ReplyDelete11:15 with 53# and a green band. All sets unbroken.
10:29 #65. green band. did everything unbroken, have to get of the green band
ReplyDeleteThis WOD officially made me want to puke. First time for everything!
ReplyDelete13:06 #35
definitely made me want to puke as well.
ReplyDelete12:30ish, 35#, blue band.
the pullups were what slowed me down a lot. i did everything else unbroken throughout, but i tried to use a smaller assistance bands since it was only 7 reps. by rounds 5, 6 and 7 i was having to do pull-ups in singles because my grip was shot. slowed me way down.
Tough one:
ReplyDelete13:29 @ 53# and a green band.
TWU with the butterflys!
ReplyDelete11:17 @ 85#. The old sumo's could us a little extra work. I also should of gone at lighter weight. Got a little ego check
ReplyDelete11:17 @ 85#. Sumo's need to get better.
ReplyDeleteVery brutal. 11:51 at 75#. Pull ups were again my weak point.
ReplyDeleteThis was a great work out but nearly killed me. 12:15 with 45# and biggest resistance band possible. Thanks to Alex for the great step up we had t our gigantic bands. Glad I pushed myself with the heavier weight!
ReplyDeleteDid this yesterday - 12:30 all unbroken, went light on everything due to bicep issues
ReplyDeleteThruster got up to 75#
Metcon: 9:17 @ 33#, purple band on pullups
ReplyDeleteI could have added some weight. Once I knew it was a little light my goal was to do everything unbroken.