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Our Blog

Monday 11.14.16 Workout of the Day

By cfpalmbeach | In WODs | on November 13, 2016


It’s going to be a good week!


Strength/Skill Work:  Sumo Deadlift High Pulls – 10 Mins to Accumulate 4-5 Sets of 7 Reps – Build to a Moderate Weight Working on Perfect Form (About 10-30 lbs heavier than the WOD)


“7 Up”

10 Rounds For Time:   (20 Min Cap)

7 Sumo Deadlift High Pulls S(55/45) RX(75/55) RTG(95/65)

7 Front Squats

7 Push Jerks


WOD Tips:

-The strength/skill work is there today to help you move more efficiently with the sumo deadlift high pull during the WOD.  This is not an exercise we do a lot so the goal is to work on technique and getting the hips and arms to work together in the proper sequence.

-Today’s WOD is all about efficiency with the barbell.  You will be using the same weight for all 3 movements.  The weight of the barbell should be pretty light in this workout and you should be able to always get each 7 rep set unbroken for the entire workout.  It ends up being 70 reps per movement so that is why technique and efficiency is key.  Focus on moving well for the entire workout which will allow to stay strong through the later rounds of this workout.




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