Photo credit: Golf Digest
WOD
“Shooter McGavin”
For time:
16 Sumo-deadlift high pulls (moderate)
16 Strict Ring dips
16 calorie Row
**STIMULUS**
Duration: Very short (under 5 minutes)
Volume: Low (48 reps)
Load: Moderate
*White Board Chat:*
All out sprint heading into the weekend. The big piece for today is going to be balancing our speed and technique on the sumo deadlift high pull. We need to be fast, but efficient. Proper sequencing and keeping the bar on our body will be key. The load should be moderate, relative to our ability, but still something we can go unbroken on and finish in under 40 seconds. In order to go for the 16 strict ring dips, we need the capacity to perform 8 strict ring dips unbroken, otherwise, whatever scaling option we go with, it should be taking us under 40 seconds total as well. Finally, the 16 calorie row should take us under :90.
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
For time:
16 Supermans
16 Hand-release push ups
16, 10 yard shuttle sprints
*VOLUME*
None for today
*MOVEMENTS*
1.Sumo-deadlift high pull
– Scale the load to allow us to perform 16 reps unbroken
– If we have an upper body injury that doesn’t allow us to pull, perform regular sumo deadlifts
– If we have an injury that prevents us from pulling from the floor, perform barbell good mornings
2. Strict ring dip
– See below for scaling options relating to capacity in the movement
– If we have an injury or limitation that prevents us from using one of our arms, perform a single arm, dumbbell or kettlebell floor press on the good arm
3. Row
– If rowing 16 calories will take us over :90, row 12 calories as fast as possible
– If we have an injury or limitation that prevents us from rowing, bike 16 calories