Wobble Wobble

Jan 16th, 2014

Category: CrossFit

Wobble Wobble

Gianna

Gianna

Attention all Supple Leopard Wannabees
Massage specials with Natalie or Sean end this month so be sure to take a look at their availability via the massage tab to the right. They just opened up availability on Saturday’s throughout the end of the month so jump on the opportunity! Treat your body with a little TLC!

Sumo Deadlift High Pull
sumo1 Stance wider than shoulder width with knees driven out. Strong flat back, shoulders slightly in front of bar. Bar in contact with the shins, arms locked out with a symmetrical grip inside the knees.
sumo2Accelerate through heels from the ground to full extension of the hips and legs. Transfer the energy into your traps by shrugging with straight arms. (No premature pulling!)
sumo3 Arms follow through by pulling back to chin with elbows high and to the outside. Return the bar down fluidly in the reverse sequence. Arms, traps, hips, then knees, back to the set up position.

Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3

WOD
6 Rounds
7 Thrusters (75,55)
8 Sumo Deadlift High Pulls (75,55)
9 Box Jumps (full stand)

Level 2 (65,45)
Level 1 (55,35)

DISCUSSION 7 Comments

  1. JBo 01/16/2014 at 11:45 pm

    Strict Press: 130×2 135×1 (both tied PR’s)
    Push Press: 150×3 (5lb PR)
    WOD: 10:28 L2
    Good workout today. Thorough warm up, some stretching, more than enough time on the platforms. And shoulders felt nice and warm going into the WOD.
    And all signed up for the Open!

  2. Patrick V 01/16/2014 at 9:47 pm

    I’m alive. 5:30 see y’all on Monday!

    155/195
    7:55 rx

  3. Arik Pogrebinsky 01/16/2014 at 7:29 pm

    I can’t stop watching that gif. I keep expecting something different to happen.

  4. Mike Quigley 01/16/2014 at 1:20 pm

    145/185, 8:03. Heading to NH for the long weekend See you Tuesday in green!

  5. Marc Piccuirro 01/16/2014 at 12:21 pm

    Light and fast just the way I like them
    135/185
    7:08
    530HTK