WOD: Monday 2/20 Sumo Deadlift High-Pulls, Thrusters

 PDF Version
On February 20, 2012, in WOD, by Randall Osborne

Capstone WOD
Sumo Deadlift High-pulls, Thrusters
5 rounds for time of:
15 Sumo Deadlift High-pulls 75 lbs
15 Thrusters 75 lbs

Post total time.

Team Capstone WOD
Deadlifts, Handstand Push-ups, Box Jump (24 in.)s
7 rounds for time of:
3 Deadlifts (315 # M / 185-195 F
6 Handstand Push-ups
9 Box Jump (24 in.)s

Post total time.

Coach’s Notes
Deadlift (315/205), Box Jump (24/20″). Absolutely NO INJURIES! If you cannot do the prescribed weight with great form, scale down!

Cindy – 10 rounds
Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap)
1 round is:
5 Pull-ups
10 Push-ups
15 Air Squats

Post total time.

Capstone CrossFit Gymnastics WOD
Burpees, Jumping Alternating Lunges, Double Unders, Shuttle Runs
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post total time.

Skill of the day
Double Unders

Tagged with:  

Leave a Reply

You must be logged in to post a comment.

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!