Happy October 1. The Lumberjack was a huge success and we owe it all to the judges and volunteers. Thank you so much for donating your time and energy.
To all of the competitors who took place. I couldn’t be more proud of the effort of every one of you. You showed up and impressed with not only your times but your attitudes and support of your fellow athletes. Give yourselves a huge pat on the back.
Warm-up
Spend 2 minutes in Z1
Then, mobility as a class to prep for WOD.
With a barbell, complete 2 rounds with increasing weight
5 deadlifts
5 hang muscle cleans
5 front squats
5 S2OH
Strength
Take 10 to 15 minutes to warm up for the WOD
WOD
“Night Shift”
E3:00 for 24:00 total
400/300m row
Then, 2 rounds of the complex below. You can drop between, but not during.
1 power clean + 1 hang squat clean + 1 S2OH (185/125#)(165/105#)
So a 500m row and then 2 sets of the weightlifting complex. Which could be between 55 and 65% of your weakest lift in the complex. For many should be the S2OH. In this workout, people should get at least :30 of rest before they have to get back on your rower. Going too light on the bar will have just as much as a negative impact on your workout as going too heavy would. Finding the right weight is going to be very important.
Accessory Work
3-4 rounds
15 weighted sit-ups
50′ waiters carry each arm
8e DB SA row (AHAP)
1:00 plank hold
