WOD – Tuesday 10/3

I had a very busy weekend which ended in a gorgeous 13 mile hike. Time outside provides the perfect opportunity to collect your thoughts and reflect on past events. Thinking back to the LumberJack, I could not be more proud of how amazing our community truly is. Without all of the help from the judges and volunteers, that event wouldn’t have been possible. We ran over 100 athletes through the workout without so much as a hiccup. Set up, run and broken down without one complaint. Thank you all so much. Strength in community couldn’t be more true, after how we came together and proved how strong this community really is.

Now, without further ado, this months challenge is time in plank. We are going to try to hold a plank position for 10 hours in the month of October. This can be done on your elbows, on your hands or even with weight. We are going to need all hands on deck to achieve this goal, so let’s get planking.

Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls with a pause at the bottom
10 ring rows
10 hanging knee raises

Shoulder mobility with a band

HSPU work – E2:00 complete a “max effort” set.
*stay away from failure, 1 to 2 reps.
4 or 5 total sets
Gymnastics skill/strength for the week. You know the deal here. Set up the triangle, learn both good and bad movement and then go to town. Today, you are allowed to kip, but be wary of the execution. It is an important to use the time today to not only make sure you get plenty of handstands in, but to also work on the efficiency of the movement. Get stronger upside down, but also get better at the same time.

“Pet Shop”
3 rounds
500m row
40t walking lunges
20 squat cleans (115/75#)(95/65#)
Rest 1:30
Round 2 – (135/95#)(115/75#)
Round 3 – (155/105#)(135/95#)
This one will be rough. Weight goes up as the rounds go on. Little bit of a rest, but not much. Pace the row, get through the lunges. But have a goal for the squat cleans. And make sure that goal evolves as the bar gets heavier.

Cool Down
Spend some time in plank position

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