It's Sumoooooo Time - WOD for 082012 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

It's Sumoooooo Time

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WOD for Monday 082012Click Here For Today’s Schedule
Sumo Deadlift
Establish 1RM
AMRAP in 12 minutes:
50 Double Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc)

Turkish Get Ups
3 sets of 2 reps each side

Post Deadlift Loads and Workout Rounds Completed to Comments
For the Sumo Deadlift, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  You should be in a very wide stance…but don’t drop the bar on your toes!  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, note that you are adding 7 burpees each round. 

For the finisher, grab a heavy kettlebell and perform 2 TGUs each side for a total of 3 sets.

ENDURANCE WORKOUT tonight at 6pm!

Need some reasons to do Burpees?

 Thanks to everyone who came to celebrate our 4th Anniversary with Retro Week WODs!  We’d love to hear what you thought of the workouts…post to today’s comments!

  1. Paul K Reply
    PR'd the Sumo DL at 325#. 3 rds + 27 DU's on the METCON. Strung 20 consecutive DU's together in the first round with some of the worst form ever. I was jumping so high I was doing butt-kickers! Also strung a run of 15 together wasting way too much energy jumping too high. Still I've never strung that many together before, so I let myself have it. No runs beyond 5 when concentrating on form. Ah well. TGU's 1 rd at 52# both sides. 2 rds at 44 both sides.
  2. Mark S Reply
    On the subject of Retro Week WODs, I found them to be a nice change. recording my old WODs in Science Behind Sweat from the four years that I've been coming to CFD, I noticed that our programming has drifted towards heavier WODs. For me, a chance to do a WOD Rx with weights that allow me to focus on speed and form really felt good.
  3. Paul K Reply
    @Mark S - what's your experience with Science Behind Sweat been like? I'm curious to use the site, but had been holding off. It was my understanding that the WODs would be programmed in for us and users would just have to enter results. The few times I've checked, there seems to only be a week or so worth of WODs and a serious lag. I'm presuming you're entering WOD's manually, if you're tracking back 4 years? Is the data worth the effort?

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