Wednesday WOD – 072518

Why Tempo is Important
Head over and read the latest post on how and why we use Tempo in our Strength Training!

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×12 last week’s weight
A2. Strict Pull-up @20X2: 4×8-12 reps

B. For time:
21-15-9 Suitcase Deadlift – Right 53/35
21-15-9 Suitcase Deadlift – Left 53/35
10-7-5 Rope Pull

Fitness
A1. Sumo Deadlift @20X1: 4×12 last week’s weight
A2. Strict Pull-up @20X2: 4×8-12 reps

B. For time:
21-15-9 Suitcase Deadlift – Right70/53
21-15-9 Suitcase Deadlift – Left 70/53
5-3-1 Rope climb

Performance
A1. Sumo Deadlift @20X1: 4×12 last week’s weight
A2. Strict Pull-up @20X2: 4×8-12 reps

B. For time:
21-15-9 Suitcase Deadlift – Right70/53
21-15-9 Suitcase Deadlift – Left 70/53
5-3-1 Rope climb

C. 3 Rounds for quality
Spiderman Crawl: 20M
Side Plank: 20 seconds each side
Crab Walk: 20M
Table Top Hold: 20 seconds
Samson Walking Lunge: 20M
Pigeon Pose on Box: 20 seconds each leg