WOD – Friday 1/24

Our annual participation in the Nate WOD challenge.
A fundraiser that benefits One Summit – a nonprofit with a mission of building resilience in kids battling cancer through experiential learning and mentorship with U.S. Navy SEALs. Here is how the Challenge works!

We will be asking our members to participate in the hero WOD “Nate” on Tuesday, February 4th. Given that it is an AMRAP, we are asking everyone to make a donation to our team’s page for every round completed. All of the proceeds will benefit One Summit. If you donate fractions of a dollar for each round you complete, we can beat our donation from last year.

Follow the link and sign up now!

Spend 2 minutes in Z1
Then, with a barbell
10 deadlifts
10 hang cleans
10 front squats
10 strict press
8 cleans
8 front squats
8 push press
6 squat clean and split jerks
*feel free to add a bit of weight between warm-up sets

Full mobility session

CF Strength
Clean and jerk – 1 squat clean and 1 split jerk EMOM for 10 minutes
An opportunity to attack this in a number of ways. If you are comfortable with the lifts move some weight today. Either building or staying across within the EMOM. If you are still finding your comfort, put a moderate weight on the bar and use the reps to get better.

“All Caps”
5 rounds
75 DU’s
10 C2B
10 S2OH (135/95#)(115/75#)
Intended stimulus – a very shoulder intensive workout. Come prepared to move slightly more mindful of your reps and sets. Think about it as a very long set of double under and then as long as you need to rest in order to get through 10 chest to bar and 10 shoulder to overhead. As the rule with the weight on the bar should be your scaling choice of the chest to bar. Challenge yourself, but going unbroken should be an option throughout the entire WOD.

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