Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Compare to 180228.
Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.
Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
♀ 45 lb ♂ 75 lb
Comments on 230215
100 Comments
CFWUx2 10*45sdhp/pp*2 5*95
3r
95 lbs
4+10 RX
M/40/5’9”/195#
4 rounds plus 10 reps
Used 50 lbs. dumbbells
5 rounds
Rx
30# dbs, and subbed power cleans for SDHPs
4 1/2 rounds + 4 PPs
scaled to 88# kb for sdhp and two 44# kb for the press
6+3 reps
compared to 3+7 rx
M/40/195/5’11”
Scaled to 75#
5 Rnds +10 SDHP
@95lb
4+4
5 rounds
Scaled to 100#
Kept rep scheme
M/54/175/5'11"
Rx: 3 Rounds + 1 Push Press
230215 Beginner Option
AMRAP 7
7 sumo deadlift high pulls 75-lb
7 push presses 75-lb
8 + 1
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
8 (forgot count after 4)
Good grief that was tough. I miss one week and I feel like I’m back to square one. #Damnyoucommoncold
Modified 2x53lb KB
3 rds.
Scaled to 95lbs
3 rounds + 10 SDHP
44 / 6’0 / 190
M/54/5'5"/150
Did after Thrusters 5-5-3-3-3-1-1-1...
AMRAP 7:00-
10 SDHP 75#
10 Push Press 75#
5 rds in 7:04
M/27/5'8"/170lb
CrossFit AFK
3+11 - Rx
M/37/6’/180#
4+4 Rx
Deo gratias
5+4 at 95. Best is 4+5 at 115.
2.5 rds / 50 reps rx
Scaled #115
5 rounds
M 52/195/6’
4+7 intermediate scale.
Intermediate
4rds + 4 reps
underestimated this one
A day behind and playing catch up. Intermediate scale after warming up to RXd weight but knowing it would be tough to get 4 rounds.
4 R + 10 reps.
not as good as I had hoped! Unbroken first round but then had to piece them up. The push presses wore me down especially going back to the ground after 5.
Rx’d: 4 rds + 1 rep
180228: 4 rds
161102: 3 rds + 10 reps
Awesome work doing this Rx and still improving!
Thanks!
SC to 105#...4 rounds even 🥵
Nice job!
Scaled 65#
6rounds + 5 reps
Pretty fast, good work!
Intermediate 115lbs 3rounds+12
Well done!
Scaled to deadlift, used 40Kg and complete 10+10 Rds
Nice job!
For the SDHP the bar needs to come right under the chin, as per the CrossFit demo video. Admire the gumption in this video, but mainly no reps across the board.
Scaled 95 lb
4 Rnd +4 Reps
Well done!
M/50/88
105#
3r+15
Nice job!
10 & 10 @ 75lb
5 rounds + 2 sdhp
Well done!
5 rds beginner
Good push!
RX: 3 rounds + 12 reps
Good work!
Scaled to Women's Rx
5 + 10
Finished round 6 for good measure somewhere around 7:40. Was on a good pace to hit at least 6 and change but started to fizzle after round 3. Didn't set the bar down for any of the SDHP and unbroken on each set of PP, but transitions between sets and rounds took too long after SDHPs in round 3. I can say for sure that this was the cherry topper for the last 2 days of WODs - my legs, core, and shoulders are really feeling it. No compare to data recorded so now a PR.
Good job, Lincoln. I’m glad your fizzle didn’t stop you from a strong finish.
Thanks brother!
Mechanics, consistency, intensity. I rarely SDHP and cycling push press is one of my sloppiest movements so I scaled to the intermediate and put an emphasis on consistency. Self-coaching is a challenge!
Warm Up
5:00 Cyclical Movement
3 Rounds:
1:00 Samson
10 PVC OHS
10 Abmat Sit-ups
10 Banded Good Mornings
5 Pull-ups
5 Dips
Skill Work
None
WOD Prep
2 Rounds:
6/side Cossack Squats
10/side Mace 360s (10#)
5 Shin Hops
5/arm DB Press (50#)
WOD
AMRAP7:
10 SDHP (115#)
10 Push Press (115#)
Score: 5+10
Mobility
3:00 Pancake Stretch
1:00/side Thread the Needle
5:00 Primal Squat
Man, good work on this at intermediate! I wanted give this a go at 115# but 95# was the most I was getting out of my left wrist today.
95#
5 rounds exactly
Good push!
M/39/72”/170
4 + 3 (50 kg)
Nicely done at intermediate!
As rx'd, 4 rounds + 8 SDHP (PR).
This is a gasser, but eventually the weight of the SDHP took its toll and slowed me down. Did them 7-3 and 6-4 in the first couple rounds, but switched to singles in round 3, which seemed to be no worse and maybe even was saving me time. Unbroken push press until round 4 (6-4); as last time, I considered these “shoulder-to-overhead”, as a lot of them were actually push jerks. In round 4, I think I had a brain cramp and only did 7 SDHP, so in the last round I added an extra 3 SDHP at the beginning before starting my count.
49m/5'10"/180
Congrats on the PR and Rx no less! Awesome as usual!
3 rounds. Wobbly back
Good work!
135 lbs
4 rounds even
Great work hitting this Rx!
M/43/140lb
4+11 Scaled @ 95#
Good job!
5 Rounds + 7 SDLHP @ 95#
Well done!
5+4 Rx
Spicy!
M/42/5'7"/195#
Spicy indeed, awesome work!
85lbs
5 rounds + 10 (110 reps)
Last time: same wt, 4-rds + 10 (90 reps)
Today +22% better.
Nice work
Nice improvement!
M/48/6'2"/185#
Women's rx'd
6 rds + 2 SDLHP's....compare with same scale was 6 + 10
Nice consistency! The last 2 days of WODs probably had some level of impact on today.
5 even
75 PP
32 kg kettlebell SDLHP (using bar always pinches something I my neck)
Nice job switching it up to keep both movements!
M42, 165, 5rnds at 95#’s
Good work!
3 rds + 13 reps total: 73 reps
10 DLHP 45kg
10 P.Press 45kg
Keep up the hard work!
Women’s RXsumo pull, 35lb db for press.
4 rounds + 10 reps
Good job!
Women's rx @ 95#
4 rnds plus 8 sdhp
m/53/175
compare to
Scaled to 95#
4 rnds plus 7 sdhp
m/48/175
compare to with same weight was
3 rnds plus 3 pp
rest 3 min then
B-day wod and 11 yr CF anniversary....
53 burpee/strict pull ups w/ 20# vest
14:36
Awesome job today Mike and I hope you have a great B-day my friend!!!
I think you did 20 too many. You don’t look a day over 33.
Happy birthday Mike!
Happy B-day and well done!
7 min AMRAP:
10 sumo deadlift high pulls
10 push presses
45#
7 rds + 10 reps
0:51/0:57/0:58/0:55/1:03/0:54/0:59/0:23
That is really fast even with a lighter weight. Good work!
95 lb
2 + 15
Keep up the hard work!
At Bea's without gloves
95 lbs
4 rounds + 12 reps
Good push!
Modified, using 2x 12,5 kg DB
--
AMRAP in 7 minutes of:
10 DB sumo deadlift high pulls
10 DB push presses
> 5 rounds
--
Peace.
Good job!
Scaled 35kg
in 7 minutes
8 sumo deadlifts high pull
8 push press💪
Nicely done!
4rds+19reps
95#
Good work!
Globo wod: pretty much as written today. Be careful if you're using iron plates and scale as necessary to maintain control and efficiency. Dumbbell sub 35/50lb dumbbells. Intermediate 30/40lb dumbbells, scaled 20/30lb dumbbells.
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
75 lb
6 rds+10 reps
Great job!
Champions Club Scaling Notes
RANT
I was actually thinking about yesterday's rant during the sdhp today; if you were doing your squats with some purpose yesterday you could have practiced 200 reps of that little extra pop/acceleration needed at the top of your sdhp. Remember, today is two squatting movements, even though the word "squat" is not in their official names.
WORKOUT THEMES
Weightlifting an weightlifting. Showing how much of a conditioning dose you can get out of weightlifting. Core to extremity, large load long distance quickly, pushing with skill, overhead, jumping from an odd angle.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
COORDINATION SCALE
As is, but extend to 15 minutes, lower weight and go slower
STAMINA SCALE
3:30 max reps of sdhp
3:30 max reps of push press
ENDURANCE SCALE
AMRAP in 7 minutes of:
10 kb swings
5 burpees
*practice sdhp and push press in the warmup
MY STUFF
7 rounds on the dot with 95 lbs
GENERAL FEAR LEVEL: 8
That is flying my friend, well done!