Wednesday 06.12.13

21-18-15-12-9-6-3 rep rounds of:
Sumo deadlift high-pull, 20 lbs
Push press, 20 lbs

Post time to comments.

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. 10:11
    Started out using bands instead of weight… then switched to 15 lb med ball.

    Really need to get some dumbbells.

  2. 4:31 as RX'd
    Used my new 20 lb KB for deadlift high pull. I liked that much better than using dumbells.

    1. I'm going to have to redo this one. I had to have made a counting error.

  3. 6:11…did the first round with 10 pound weights in each hand, that was too heavy, switched to 8 pound weights each hand after 5 of the sumo deadlifts second round.

  4. 7:40
    30# sumo deadlifts
    25#push press

    Hope to get in run today. Having a tough time getting in extra cardio on non- running days.

    1. Any tips out there for running with little ones?

    2. Depends on how young and how many little ones – I have done a variety of things to accomplish a run with little ones.

    3. I have a 4 year old & 18 month old. Mostly they just get bored being in stroller for to long. I'm having problems finding the right schedule/ time of day to fit runs in.

  5. 9:21 20 lbs on thrusters and 10 lbs for sumo dl only have 10 lbs for a kb. Also after a 2 mile run in the blazing heat and humidity. Smoked!

  6. Morning run then


    35lb SDHP
    35lb Push press (should have gone heavier)

  7. 6:12 with 45# SDHP and 30# PP….helps my time to have my 3 teenage boys to compete with

  8. 4:08 as Rx'd
    4:59 for my 10 year old son (he did the weight as Rx'd, getting strong! Glad I can still beat him in an occasional WOD!)

    Thanks for the short one today!

  9. 7:42
    25lb sumo deadlift high pull
    30lb push press
    ran 3 miles after

    The sumo deadlift high pulls are definitely easier with a kettlebell or just holding one dumbbell with both hands instead of one in each hand. When I tried doing weights in each hand, I felt like my form wasn't as good.

  10. 6:06 as rxd

    back after 5 days off recovering from a nasty stomach bug!

  11. 5:13
    20 lb sumo
    20 lb PP
    with 7 year old son. 🙂

  12. 9:28
    15 # sumo
    14 # pressed, subbed 3 rounds of bicep curls (12, 9, 6 reps)

  13. 7:34 as rx'd

    I love this! I was lying in bed and scrolling through all your times (thought I'd just go to bed cause I didn't get a lot of sleep last night) and I was like c'mon it's less than 10 min just go do it!!! So thank you for posting this wod and thank you to all of you that post on here!!

  14. 5:39. Sumo 20# kb, 40# pp until 12 reps then switched to 30#

  15. 9:02

    35# SDHP
    40# / 20# Push press. Did 40# until I couldn't then switched to 20#. Did sets 9, 6, 3 with 40#.

  16. 5:31
    Had to take a quick break. Cracked myself in the nose with my kettlebell and had to stop the bleeding. Stupid!
    15 lb kettlebell – wish I had heavier weight for the workout. glad I didn't due to the nose injury.

  17. 10 min running hiit wkout

    40# for all

    (Haven't been feeling very sore after the WODs lately so I ramped it up today & felt a little "jell-o-ee" after. Love that!)

  18. 6:13
    WOW! Amazing what we can do in just a few short minutes!

    Let's Go Girls!

  19. 7:21.
    Switched to 10lb for the push press the 2nd round, then back to 20lb the last 2 rounds.

  20. 8:15 21dl@2×15#db, rest@1×20#db, all pp@2×15#db, on 6/17 after running 4.25mi with hubby

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