Posts tagged sumo deadlift high pull
Workout of the Day - March 24, 2023

Skill
Handstand/Handstand Walk Practice

Conditioning
19 minute EMOM (5 Rounds):
- 1st minute = Barbell Movement
- 2nd minute = Calorie Row
- 3rd minute = Burpees
- 4th minute = Rest
The Barbell movement changes each round (5 Rounds). The movements are: Push Jerk, Sumo Deadlift High Pull, Front Squat, Back Squat & Thruster. They do not have to be in that order! You get to chose which Barbell Movement you do on each round, but you must do them all once. Pick a weight that is challenging and try to keep the same weight for all 5 movements. Row and Burpees stay the same each round.
Score = Total reps

WODTim Cosseyhandstand walk, push jerks, sumo deadlift high pull, front squat, back squat, thrusters, rowing, burpees
Workout of the Day - August 29, 2022

Strength
Strict Pull-ups:
- Accumulate 30 total Pull-ups in 6 sets or fewer
- Use bands for assistance if necessary

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Press (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

WODTim Cosseypullups, wallball, sumo deadlift high pull, box jump, Push press, rowing
Workout of the Day - June 28, 2021

Strength
Strict Pull-ups:
- Accumulate 45 total Pull-ups in 7 sets or fewer
- Use bands for assistance if necessary

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (Rx: 75#/55#)
- 3rd minute = Box Jumps (Rx: 20”)
- 4th minute = Push Press (Rx: 75#/55#)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

WODTim Cosseypullups, wall balls, sumo deadlift high pull, box jump, Push press, row
Workout of the Day - February 27, 2020

Strength
Deadlift:
- 5x3

Conditioning
15 minute EMOM:
- 1st minute = Max Handstand Push-ups (L2: w/ pad, L3: Pike Press)
- 2nd minute = Max Box Step-ups (Rx: 24”/20”, L2: 20”/16”)
- 3rd minute = Max Sumo Deadlift High Pull (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 4th minute = Rest
Complete as many reps as you can in each minute for each movement. Score = total reps

Core
3 Rounds:
- 30 seconds Plank
- 30 seconds Left Plank
- 30 seconds Right Plank

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WODTim Cosseydeadlift, handstand pushup, step ups, sumo deadlift high pull, plank
Workout of the Day - December 7, 2019

”Wood”
5 Rounds for time:
- 400m Run
- 10 Burpee Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 10 Sumo Deadlift High Pulls (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 10 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 1 minute Rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

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WODTim Cosseyrun, burpee box jump, sumo deadlift high pull, thrusters
Workout of the Day - October 31, 2019

Skill
Pistol Practice/Progressions

Conditioning
”Fight Gone Bad”
3 Rounds for total reps in 17 minutes:
- 1 minute Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 1 minute Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 1 minute Box Jumps (Rx: 20”, L2: 16”)
- 1 minute Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 1 minute Calorie Row
- 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

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WODTim Cosseypistol, wall balls, sumo deadlift high pull, box jump, push press, row
Workout of the Day - August 31, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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WODTim Cosseywall balls, sumo deadlift high pull, box jump, push press, row, pushups, Back squat
Workout of the Day - June 22, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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WODTim Cosseywall balls, sumo deadlift high pull, box jump, push press, row, pushups, Back squat