Today’s WOD Sumo Deadlift and Agility Ladders SWOD A1. 4 x 3 Sumo Deadlift A2. 4 x 8 DB Lateral Raises
- Position feet under bar with very wide stance. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip.
- Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
- Target muscle is exercised isometrically. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.
- Posterior Chain
- Gluteus Maximus
- Adductor Magnus
- Trapezius, Middle
- Trapezius, Upper
- Levator Scapulae
- Rectus Abdominis
WOD 1 min Each Station 3 x A. Ab Wheels of DOOM B. Ring Rows C. Erasers D. Agility Ladder Rd 1: Single Rd 2 : Doubles Rd 3: Lateral Doubles The primary purpose for this agility ladder plan would be to promote a wide range of special foot and movement patterns. These actions become second nature, and so the body is in a position to immediately act in response to the different angles necessary. You’ll be able to perfect your quickness by repeating the movements in training and the agility ladder is a practical device in a good agility plan.