Sumo deads… Week 2!

 

STRENGTH:

* Go by how things felt and how heavy you went last week & try to add 3-5% onto all sets compared to last week

10 reps @ 45-50% 1RM

8 reps @ 55-60%

6 reps @ 60-65%

4 reps @ 65-75%

2 reps @ 70-80%

(Perform a new set every 3:00 AND perform a gymnastics skill between each set… Kipping Pull Ups, HSPUs, Muscle Ups & Dips are all your options to pick from)

 

WORKOUT:

4:00 AMRAP of:

*UNBROKEN Wall Ball Shots (20#/25-30#)

Chest 2 Bar Pull Ups (Chin or Jumping)

21-15-9-15-21

*Broken = THREE Burpees to continue

 

REST 4:00 (Partner will go, if needed)

 

4:00 AMRAP of:

*UNBROKEN Wall Ball (Same as WOD #1)

Chest 2 Bar Pull Ups (Chin or Jumping)

9-15-21-15-9

* Broken = FIVE Burpees to continue

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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