WOD – Thursday 1/30

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!

5 min AMRAP
10/8 cals AB in Z2
8 light snatch balances or OHS
10 Russian KBS
8 hanging knee tucks

Overhead mobility with an emphasis on T-spine

OHS – work up to a heavy single and complete 3×1@90% of that weight
Notice that the prescribed work today is not a 1RM, rather it is a heavy single. That means understanding your week, how difficult this movement truly is and your goals for the future, work to something “heavy”. Once there, drop it down to 90% and complete 3 perfect singles.

Teams of 3
20 min AMRAP
12 toes to rings
18 Russian KBS
24 DU’s
P1 does a full round of the movements above. P2 holds a wall sit. P3 rests.
Intended stimulus – Wall sit alert! That means the typical partner WOD rules are out. So partner 1 will have to complete a full round of 12 toes to rings, 18 Russian KBS and 24 DU’s. While he/she is working their way through, partner 2 must hold a wall sit. Partner 3, the lucky one in this situation, gets to rest. However, once partner 1 is done he/she is now responsible to hold the wall sit. Partner 3 must complete the 12/18/24 reps while partner 2 is the resting partner. The working partner cannot complete reps unless the wall sit partner is actually in a wall sit. If he/she comes out of the wall sit, everyone must pause.

Metcon to wall sit to rest.

The last time we saw wall sits, we went from a hard static hold to DB squats, making them very hard given the fatigue we felt. Today however we are going from a metcon piece into a wall sit, so we might find them to be a little more difficult. Be mentally tough and work towards that glorious rest.

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