WOD – Wednesday 1/29

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, 2 rounds
10 kip swings
10 ring rows
10 light DB snatches
10t lunges

Shoulder mobility based on strength and WOD

Weighted chin-ups – build to a new 3RM; if you want to accumulate some volume after. Drop to 90% and complete 3×3.
Complete 60 weighted sit-ups during your strength session

The Port Hateful 8
CFP Benchmark WOD #4
3 rounds, AFAP
18/16 cals AB
16t DB snatches
14 C2B
Intended stimulus – another delightful benchmark workout. This one will feel very open like considering the last few open workouts have forced us to be ok with moving through reps and sets with an incredibly high heart rate. This one will be a race from the very beginning with the assault bike having a huge impact on pacing. However, you should be about to settle a bit with the DB snatches before testing out your chest to bar endurance. As always, scale to the hardest progression possible without breaking up the sets too many times.

A good rule of thumb here is to think about how you would approach round 3 under high fatigue and install that plan of attack from the very beginning. Even if you might feel like you can attack more reps, getting too close to failure might prove to be disastrous in this one.

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