What an amazing hike. What a really hard-working group. One of the most challenging mountains in the whites and we did it in under 6 hours. Perfect day and perfect weather. Thank you to everyone who came and a huge thank you to coach Chad for organizing.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KBS
10t SA KB push press
10 goblet lunges
Mobility
Shouldeer mobility session
Strength
Split jerk – spend 15 minutes working on form and building to a challenging weight for 1.
Beginner athletes should use this time to really drill in the fundamentals. Maybe keeping the bar light and completing and EMOM, athletes discretion. While more experienced athletes can build to heavy-ish single. However, we shouldn’t ignore bad habits to put a higher number into Wodify. What good is that going to do?
WOD
“Mango #5”
4 rounds
300m row
15 G2OH w/plate (45/25#)
10 burpee to plate
Rest 3:00
Sprint. Rest. Repeat. Make each round hurt, but try to keep your times consistent. Which means you are going to pace it at least a little bit.
