Our own Dr. Nathan Wood will me doing a free selective movement assessment on Monday the 8/12 4:30-6:30 PM.

Sign up sheet on the White Board where WOD's are posted.

Sign up today to receive a General Movement Screen and Soft Tissue Work.

Fossil Games coming up a week from Saturday, I really need some volunteers and judges. If you’re not participating in the event please consider volunteering at least for a little while.

Thanks!!!!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 SDHP, heavy kb

10 one legged DL

10 RKBS

150 m row

Workout Warmup:

On the two min. 5x3 DL, Warm up to 75% and work your way up to a heavy triple for the day, touch and go.

Workout:

6 Rounds  for time:

30sec: 3 Deadlifts at 275/185, RX+315/205, RX++365/255 (I prefer touch and go if you can)

30sec: 6 Box Jump Overs at 24/20, RX+30/24”

30sec: 9 Toes to Bar

30sec: 12/9 Cal Row

30sec Rest

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, drop the bar, then perform a clean)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

Accumulate 12 rope climbs, do Sled push up and back on turf, 90/50lb after each 3 rope climbs.