Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 200 M Run L2 Option to scale 100 M Run L1 50' Walking Lunge 15 Deadlift 100M Run
The workout is “won” today on transitions and on the bike. It isn’t about how fast the lunges or deadlifts are, rather how fast athletes can get to the next movement. Rather than walking or chalking up, running to the bar and bike gains back a lot of time on each interval without much added effort. The deadlifts do not have to be unbroken, but the urgency between sets and the urgency to get to the bike has to be high. Once at the bike, effort is rewarded with an exponential caloric return. The harder you go on the bike, the better the score and the longer the rest.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Deadlift + Strict Handstand Push-ups Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5) Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3) Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
3. Body Armor 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups.