WOD:
“He Must Workout”
RX:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 Weighted AMSU
Sumo Deadlift: 315/205lb, 143/93kg
Strict Press: 95/65lb, 43/30kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
12 Weighted AMSU
Sumo Deadlift: 225/155lb, 102/70kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in
—
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Alternating Box Step-Ups
16 Abmat Sit-Ups
Sumo Deadlift: 70% of 1RM Deadlift
Strict Press: 45/35lb, 20/15kg
Box Height 24/20in
—
Competitor:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 335/225lb, 162/102kg
Strict Press: 115/75lb, 52/34kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift