Skill/focus: Sumo Deadlift
1 x 10, 1 x 5 to build load
Workout: SDL x 3 reps EMOM for 10 min @60-70% of 1 rm
(Fast & explosive, this is for power not a 3 rm so don't go too heavy)
Row 1000 m
50 thrusters 65#/45#
40 hand release push ups
30 1 arm snatches (15 ea side) 35-40#/25-30#
20 burpees
10 pull ups
Run 1000 m
for time
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Congratulations Eric & Megan on the birth of your lovely daughter Madison!
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And a big thank you to Coach Al Rosen and his lively wife Bernadette for the awesome Tough Mudder Obstacle Course wod yesterday. Damn but I forgot to take pictures (must have been oxygen deprived) so you're stuck with this dated one of me. I must say--I was very, very impressed (and Al was too) at everyone's performance out there. You all rocked it but I would not have expected any less.
We'll be heading back out there on Sunday, Oct 9th at 9:30 am. Coach Al and myself are looking for some feedback on what you would like more of. . . so please email me with your thoughts. I want feedback! And yes, I know--we're good on the burpees.
