Pic: Angela Clancy

Strength WoD:

 [A]: Sumo Deadlift

5 - 5 - 5 - 5 - 5

[B]: One-Arm KB/DB Row

8 - 8 - 8 - 8 - 8 (8 e/arm)

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Super-set "A" & "B", Rest 1:30-2:00 between rounds

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• "Heavy Day" on the Rooftop to kick off your week!
• Two moves on the menu today. The Sumo Deadlift allows us another way to attack the old faithful "Conventional" Deadlift. The One-Arm Rows are not just an accessory. Use this movement to enhance your back strength in relation things such as your pull ups or even enhance the ability to keep the bar close during an Olympic lift. Try to momentarily pause each rep with the Dumbbell or Kettlebell when it touches the body.
• When we program Heavy Days & nothing else we are trying to elicit the most amount of adaptation possible from your body (safely & with good form of course). Lift as Heavy as you are able & force that strength adaption.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post all loads to Beyond The Whiteboard.

Intertesting Ted Talk about the evolution of the Athlete.