spealler1

MARDI 29/05/2018

 

WARM UP  (10’)

500m row + mobilité et core training + progression SDHP (sumo deadlift, high pull, SDHP)

SKILL (10’)

Augmentation charge + 3 rounds : 10 pull ups, 10 SDHP 

METCON (10’)

Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.


Scaling

This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

 


Intermediate options

Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

 


Beginners options

Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

 


END OF THE WOD (16’)

3x 1000m row (focus sur la coordination et la poussé des jambes) 2’ rest

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