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Our Blog

Wednesday 12.7.16 Workout of the Day

By cfpalmbeach | In WODs | on December 6, 2016



Coach Zach at the Better Half Battle


Strength/Skill Work:

Sumo Deadlifts (10 Minutes to Work Up to a Heavy Set of 5)



15 Min EMOM:

Min 1) 5 Sumo Deadlifts (you choose the weight)

Min 2) 5 Dragon Flags

Min 3) 60’ Sled Push S(90/70) RX(180/135)


WOD Tips:

-Today’s strength/skill work is an opportunity to work on a different variation of the deadlift, the sumo deadlift.  This movement works similar muscles to the deadlift and will help build strength for other pulling movements like cleans and snatches.  Since this is a newer movement for most, work on dialing in your form and keeping perfect technique as your work to a heavy set of 5.

-For the WOD, we are going to reinforce the practice of the strength work by continuing to work on the sumo deadlift.  If you worked up to a heavy set of 5 in the strength piece, you will probably want to decrease the weight slightly for the WOD, since you won’t be able to fully recover between sets. 

-The purpose of today’s WOD is to focus on power and technique.  You should have plenty of rest throughout, so the goal is to go heavy on the sumo deadlifts, work on technique for the dragon flags, and go all out on each sled push.  The sled push should only take you about 10 seconds each time. 




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