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!
https://support.onesummit.org/team/273459
Warm-up
Spend 2 minutes in Z1
3 rounds
10/8 cals on the rower
10 banded pull-throughs
10 reverse lunges
Mobility
Full posterior blitz
Strength
Deadlift – 5×3; adding weight to 1/16
Week 3 of the strength cycle. You should have numbers to work with in Wodify. If you do not, look to be as close to 85% of your 1RM as possible
WOD
“Out of the Bag”
16 min AMRAP
50 air squats
40 KBS (53/35#)(44/26#)
30/25 cals AB
20 box jump overs (24/20#)
10 T2B
Intended stimulus – a chipper AMRAP; the oldest trick in the book. Just find a way to keep moving. Do not “push” any one piece of this 16-minute masterpiece. Noting too tricky, but as you start to work through rounds of this workout, you will feel each piece start to effect each other. Be smart and stay focused.
