Daily WOD – May 4, 2023

Megan on the rig!

Workout of the Day

Banded Sumo Deadlift 8×3 (~50% 1RM)

Then complete 3 rounds NFT of:

  • 30 alternating step back lunges in place (53/35# KB or DB, 15R/15L)
  • 30 seated leg lifts over KB or DB (15R/15L)

WOD Notes: Deadlifting against bands develops a powerful hip extension. The weight on your bar should be ~50% of your 1RM. Bands as follows:
– Red band, 1RM sumo deadlift <100 lb
– Black band, 1RM sumo deadlift 100-200 lb
– Purple band, 1RM sumo deadlift 200-300 lb
– Green band, 1RM sumo deadlift, 300+
Note: Athletes under 5’6″ may want to go up a band color; athletes over 6’0″ may want to go down a band color.


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