Sumo Deadlifts and Short Interval Swim

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Today’s CF Endurance

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x 3
  • 5 Hand release push-ups x 3
  • 5 American kettle bell swings x 3

Strength:

  • Dynamic Effort (DE) sumo deadlifts @ 70% 1RM for 12 x 2 on :60s
  1. 185lbs for 12×2

Conditioning WOD:

  • 400m run
  • 30 pull-ups
  • 21 handstand push-ups
  • 800m run
  • 21 handstand push-ups
  • 30 pull-ups
  1. Time 14:39. *Scaled HSPU using a box to assist.

Fundamentals:

  • Worked on form and technique for double unders.

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 50yd, 100yd, 150yd free
  • 150yd kick x 2

Swimming:

  • 1:30 on and 1:30 off until form/pace dissipates
  1. I ended up swimming 75yd intervals since it was close to the Rx 1:30. Resting 1:1, I completed six iterations with times of 1:28, 1:25, 1:26, 1:26, 1:31, 1:27 respectively.
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