Wednesday’s WOD 2/13/13

We are finally getting our new pull-up bar installed early morning. Morning classes, please bear with us as the installation is taking place.

Buy In:

Sumo Deadlifts

3, 5, or 7

WOD:

AMRAP 8 Minutes

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Cash-Out:

Parallette Pass-Throughs 20 Reps

For today’s buy in we are going to to perform a sumo deadlift.  We are still continue with our strength cycle, but we are switching the deadlifts up a bit.  We are getting to that point where it’s tough to continuously get P.R.’s.  Today, we’ll switch to a sumo style deadlift to keep those numbers up.

The sumo deadlift starts in a position where your feet are slightly wider than shoulder width apart.  Actually stance may vary depending on comfort for the lifter.  The bar should be close to your shins at the start.  Keeping your shoulders in line with the bar (maybe slightly in front), reach down and grab the bar.  Your grip should be anywhere inside of your legs.    As you reach down and grab the bar, you should drive your knees out. Once you grab the barbell, stand, while keeping the bar in contact with your body.  This movement emphasizes a more hip dominant movement as opposed to a lower back movement.

For the workout we are going to perform a short, 8 minute couplet.  One round is completed when you perform 10 kettlebell swings, and 10 box jumps.  Maybe some of you have noticed, I like certain combination of movements.  Kettlebell swings and box jumps are one of them.  Nothing screams, “Oh fuuuuuudge”, like jumping onto a box after kettlebell swings, or trying to hang onto a kettlebell for an 8 minute AMRAP.

For the cash-out we are going to perform 20 parallette pass-thoughs.   To perform this movement, start by placing your hands on a set of parallettes in a plank position.  Squeeze your butt and quads.  Then bring your knees to your chest and swing your legs forward.  Land with your feet in front (upside down plank).  Your butt and abs some be squeezed at this point.  One rep is completed when you kick your legs out and return to the starting plank position.

Results