Sumo Deadlift High Pull

Tuesday, June 18th, 2013

Get your registrations in for Jason's Friends.  This will be your last reminder.  We need to get shirts ordered.  Thank You!

Strength:  Hand Stand Push Ups 3x to failure

WOD:  Run 400 Meters

30 Deadlifts (205/135)

Run 400 Meters

30 Power Cleans (175/105)

Run again

30 Push Jerks (145/85)


30 Sumo Deadlift High Pull (115/65)


REC:  Superman/Hollow Rock work

Many of you had questions about what a hollow rock is, so here's a video.  Watch please.

Wednesday, April 10th, 2013

Strength:  Deficit Deadlifts 5x5


3 Rounds, One minute at each station followed by one minute of rest between rounds.  Score is total accumulated reps.

Wall Ball (20/14) (10 ft target for everyone) 

Sumo Deadlift High Pull  (75/55)

Box Jumps (20" for everyone)

Push Press (75/55)

Row for Calories


REC: Foam Roller

*Classes will go in heats so that each athlete can have a counter.  Coaches, please make sure the scores get recorded.  There will be a score sheet on the stereo for names and scores.  Thank you!