1. WOD February 8th, 2010 21-18-15-12-9-6-3 rep rounds of: 135 (I used 65) pound Sumo deadlift high-pullPull to inverted hang and lower as slowly as possible On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time. Took off a couple of days due to a twinged lower back. Not exactly sure what caused it, but really was more precautionary than anything. This is actually a pretty technically tough workout. It’s erally easy to blow through both these exercises and feel you didn’t get much out of them. That being said, it’s also very possible to hurt yourself on these as well. SO take it slow and work on form if you haven’t done these a few times already. The Sumo Deadlift to High-Pull (SDHP) is an exercise that needs to be done with some controlled explosion. The initial lift is about the hammies and glutes pushing against the ground. The next motion though is about pushing the weight up with your hips and “guiding” the bar up to your chin. Watch the demo video above to get a feel for what I mean. The Pull to Inverted hang is tough because you need to avoid bending your legs, hips or arms and still get yourself upside down. I was going to include video of myself trying to to do this exercise for some comic relief, but I didn’t want rain on my camera. This works as a very challenging workout at slow speed as well. So get the from right and challenge yourself, and I think you will be happy with the results.
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    WOD February 8th, 2010

    21-18-15-12-9-6-3 rep rounds of:
    135 (I used 65) pound Sumo deadlift high-pull
    Pull to inverted hang and lower as slowly as possible

    On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

    Took off a couple of days due to a twinged lower back. Not exactly sure what caused it, but really was more precautionary than anything.

    This is actually a pretty technically tough workout. It’s erally easy to blow through both these exercises and feel you didn’t get much out of them. That being said, it’s also very possible to hurt yourself on these as well. SO take it slow and work on form if you haven’t done these a few times already.

    The Sumo Deadlift to High-Pull (SDHP) is an exercise that needs to be done with some controlled explosion. The initial lift is about the hammies and glutes pushing against the ground. The next motion though is about pushing the weight up with your hips and “guiding” the bar up to your chin. Watch the demo video above to get a feel for what I mean.

    The Pull to Inverted hang is tough because you need to avoid bending your legs, hips or arms and still get yourself upside down. I was going to include video of myself trying to to do this exercise for some comic relief, but I didn’t want rain on my camera.

    This works as a very challenging workout at slow speed as well. So get the from right and challenge yourself, and I think you will be happy with the results.

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