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Master the Rings Workshop with Anthony Tanasy January 25th @10:15 – Sign up in Wodify
Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 push-ups to down dog
10 med-ball front squats
10 up-downs
10 alternating med-ball overhead lunges
– Scale to PVC overhead lunges as needed.
1 set:
5 wall-ball shots (9/10 ft)
20 lateral hops over a line
5 wall-ball shots (9/10 ft)
20 lateral hops over a line
5 wall-ball shots (9/10 ft)
Sumo Deadlift High Pull Progression:
With a PVC:
10 sumo deadlifts // Wide stance. Hips above the knees and lower than the shoulders. Flat back with the weight in the heels.
10 sumo deadlift + shrugs // Stand up fast, squeeze the glutes, and then shrug the shoulders.
10 sumo deadlift high pulls // Stand up fast, squeeze the glutes, and then use the momentum to pull the barbell up toward the shoulders.
Workout Prep:
2 Rounds (per partner)
5 Sumo Deadlift High Pull
5 Wallballs
250124 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (9/10 ft)
– Each partner completes a full round before switching; one partner works at a time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
– MASTERS 55+ –
AMRAP 20 with a partner:
10 sumo deadlift high pulls (35/55 lb)
10 wall-ball shots (10/20 lb) (9/9 ft)
– Each partner completes a full round before switching; one partner works at a time.
Goal: 20+ rounds per team
– AT-HOME – (AMRAP – Rounds and Reps)
As many reps as possible in 20 minutes with a partner:
5 left-arm DB sumo deadlift high pulls (35/50 lb)
5 right-arm DB sumo deadlift high pulls
10 single-DB thrusters (35/50 lb)
– Each partner completes a full round before switching. One partner works at a time.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
