WOD 2/26/09

5×5 Bench Press

Rest 5-8 Minutes

3 rounds

400m Run

12 Sumo Deadlift High Pull (M:65/W:45)

12 Box Jumps

12 Knee To Elbows


ME Bench Work up front then rest and go into the MetCon work. If it’s an absolute downpour where you are, row 300m instead of the run. Scale back so form is tight with the SDLHP’s. Box jumps require a fully opened hip at some point in the movement. KTE are full ROM with no cheating swing. High knee ups are a sub for this, but no swinging. The MetCon portion of this WOD is all about HIPS – opening and closing them hard and fast create momentum to “move large loads, long distances, in a short amount of time”.

Get on it!

5 thoughts on “WOD 2/26/09

  1. Sorry about that Russell. Yeah, 24″ for men is spot on. Of course, some people have less “jumpability” than others, so I allow for some variance here since I don’t want a ton of misses and crashing finishes with blood all over the place. 20-24″ is pretty safe. For beginners, I tell them to go lower if they are wanting to jump and/or do high step ups with full open hips instead. Women are a couple inches lower. Hope that helps!

  2. Scott Shaughnessy

    Ahhh, finally an exercise where I excel…bench press. 5×5; 230, 240, 250, 260, 265. On the phase, 400m run, 12 65lbs. sdlhp, 12 box jumps, 12 kte, I clocked in at 11:37. That was tough…my short legs don’t help me on run however, I made up some time on the sdlhp and kte. Team 10 is getting good!

  3. aaron

    scott, sounds like good times, wish i could have been there to share in the suffering. i’m paying the piper from the 2-25 wod (hspu’s and pu’s) and I also got to go to the dentist, nothing better than paying someone to torture you. see you tommorrow at 1000.

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