WOD – Wednesday 1/22

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, 3 rounds with a monster band
10 plank walks left
10 push-ups
10 plank walks right
10 shoulder taps

Rotational drills to prep for strength

A1. Bench press – 5×5@65 to 70%
A2. DB bent over row – 5x6e
Push and pull strength, but on a different plane than last week. Instead of vertical pushing and pulling, like the strict press and weighted pull-ups, last week, we are focusing on horizontal strength this week. Like balancing strength work around an entire joint, like we do when we back and front squat, it is equally as important to change the plane of your movements.

“Rocket Cannon”
200m shuttle run after every set
*shuttle run will be done by completing 5m down/back, 10m down/back, 15m down/back, and 20m down/back
Intended stimulus – in the business they call a WOD like this “grunt work” simply because it is put your head down and get it done kind of stuff. No special skills required except for some grit. My only piece of advice is just like a run or a row, find a way to pace the burpees. Do not go so fast that you do 5 and take a break. Slow down the movement and settle into a rhythm.

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