Category Archives: Sumo Deadlift High Pull

Sunday Fun Day

Posted on March 27, 2011 | Leave a comment

I LOVE my Sunday WODs!!  Sunday is our day to work on our weaknesses, test and challenge ourselves, and have some fun!  We are relaxed, not in a hurry to get going or to get out.  We always have a great time!

Today’s Fun was:

1000 Jump Rope (singles)
30 Squat Snatch 55#
30 Burpees
30 Push Press 55#
30 Lateral Jumps over Barbell
30 Sumo-deadlift High Pull 55#
30 Box Jumps on 24# box
1000 Jump Rope (singles)

I finished in 42:08.  Then we did 4 sets of Tabata (4 minutes of 20 secs work, 20 secs rest for each exercise) abs/core work (16 minutes total).  Knees to chest (with feet in rings), Wall Ball Sit ups (10# ball), Plank Holds (with 25# plate), and knee up over box with 10# dumbbell. 

AWESOME WODs!!

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Posted in Box Jumps, Burpees, Jump Rope, Knee to Chest (feet in rings), Knees to chest (lift feet over box w/ weight), Lateral Jumps, Plank Holds, Push Press, Snatches, Sumo Deadlift High Pull, Wall Ball Sit Ups, Workout of the Day

Friday, December 3, 2010

Posted on December 3, 2010 | Leave a comment

Today I did a remake version of my 12 Days of Christmas WOD. I took it from the previous 47:20 down to 28:28. MUCH better (that previous one was torturous!).

1 Box Jump Burpee (20″ box)
2 Air Squats
3 Pull ups (jumped up to 7.5′ bar)
4 Handstand Push ups (1 abmat)
5 Kettlebell Swings (55#)
6 Thrusters (65#)
7 Push ups
8 Toes to Bar
9 Double Unders
10 Abmat Sit ups
11 Front Squats (65#)
12 Sumo Deadlift High Pulls (65#)

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Posted in Air Squats, Burpee Box Jumps, Double Unders, Front Squats, Handstand Push Ups, Kettlebell Swings, Pull ups, Push Ups, Sit ups, Sumo Deadlift High Pull, Thrusters, Toes to Bar

Friday, November 26, 2010

Posted on November 26, 2010 | Leave a comment

Back Squat Progressions
5 @ 100
3 @ 115
8 @ 130

then

10 minute AMRAP of:
5 Hang Power Cleans
5 Sumo deadlift high pulls
5 Push press
*wearing a 20# vest

The back squats were great – despite yesterday’s long miles! I was shocked at being able to do 8 on the last set!!!! Then, I did the mini-wod wearing a 20# vest. It was hard but felt great! I am feeling wonderful these days!!!

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Posted in Back Squat, Hang Power Cleans, Push Press, Sumo Deadlift High Pull

Wednesday, November 10, 2010

Posted on November 11, 2010 | Leave a comment

Deadlifts
5 @ 160#
5 @ 175#
10 @ 185#

then:
21-18-15-12-9-6-3 for time of:
Sumo deadlift high pulls (65#)
Push ups (lift hands off the ground at the bottom)

I felt great during the deadlifts, and did better than I expected on the 3rd round getting 10. I might have been able to do 11, but started feeling it in my back. I finished the mini-wod after in 10:23. I felt pretty good and focused on form during the SDHPs. 65# was a good weight to go with – not too heavy, not too light.

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Posted in Deadlifts, Push Ups, Sumo Deadlift High Pull

Monday, November 1, 2010

Posted on November 1, 2010 | Leave a comment

It was Jill’s 42nd Birthday today, so we put together a great WOD!

2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m

It took me 1:07:10 to finish the entire thing twice! YIKES!!!!!

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Posted in Air Squats, Back Squat, Box Jumps, Burpees, Double Unders, Kettlebell Swings, Knees to Elbows, Lunges, Pull ups, Push Press, Push Ups, Running/Sprints, Sit ups, Sledge Hammer, Snatches, Sumo Deadlift High Pull, Tire Flips, Turkish Get Ups, Wall Ball, Wood Chop, Workout of the Day

Tuesday, October 12, 2010

Posted on October 12, 2010 | Leave a comment

I was pretty tore up from Murph on Sunday, so I took yesterday as a total rest day.  It was much needed.  I thought I was ready today to WOD again, but it didn’t go so well.  I knew as soon as I began my 12 deadlifts at 50% of my 1 rep max that it wasn’t going to be a good day.  Usually that weight is pretty darn easy, but it felt heavy!  Heavy on the first set, at 50%, is NOT a good sign.  I got to the set of 4 at 205# and managed two of them.  That was it.  I wasn’t getting much other weight up past that unless I had another half hour to slowly get through it, which I didn’t have if I wanted to do the Metcon.

The Metcon was:
30-25-20-15-10-5 rep rounds of:
Sumo Deadlift High Pull (95#/65#)
Ab-Mat Sit-ups (feet anchored under dumbbells)
Push-ups, release hands from floor at the bottom

I went with the 65# and finished in 20:44 and felt miserable.  No energy.  Major CRASH.  I wondered what would happen this week after a very hard week with heavy weights and the vest, along with Murph on Sunday wearing that vest.  I found out….apparently I was seriously depleted of any glycogen.  So, I went home and carbed up for a few hours.  Since I wasn’t prepared to do that I didn’t eat the greatest things.  I had pizza, pepsi throwback, and some granola cereal with milk.  Let’s see how I do tomorrow with a little glycogen in my system.  (I don’t like the carb ups….I feel bloated and gross after)

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Posted in Push Ups, Sit ups, Sumo Deadlift High Pull, Workout of the Day