Friday 170714

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

WOD: “Yeti”
25 pull ups

10 ring MU Scale: Burpee broad jump x2 & dips x2
1.5 mile run  Scale – Bike: 3.8 miles  Row: 3K   Ski 2400 meters
10 ring MU
25 pull up

 Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

B. 1RM Trap Bar Deadlift, concentric only.

Then 3 X 8 Trap Bar Deadlift @60%, concentric only, supersetted with 4-5 seated box jumps. 4-5 min rest between sets.

We want the handles to the bar to be higher than normal. A few inches below the knee, at a level that feels natural and comfortable, as if you were setting up for a max height jump. To do this, place 2 plates on the ground next to each other, then place the thin plank from the jerk boxes on top. For example, I use 15lb plates under the jerk box, place them under either side of the bar. That lifts it to a level that is right for me.

Concentric only, lift the bar, but don’t lower it down, drop it. You may let go completely or keep your hands on it, but don’t perform the eccentric portion of the movement. No more than 30 seconds after finishing the 8th rep, perform 4-5 seated box jumps. Sit on a 20″ box, then jump to a tall box. May add height throughout the sets.

D: 7 way hip 3 X 10 reps

X Over Symmetry protocol

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