Monday Pioneer Day – 7a and 9a WOD on Monday July 24th ONLY!
6a – Oly Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
Prepare to for..
Strength: 5 x 3 Overhead Squat
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
11 barbell burpee deadlifts Adv: 165/120 Rx: 135/95 Scale as needed or 95/65
Originally this workout is done with 60 lb dumbbells.
Barbell burpee deadlifts are performed as such: approach the bar like a deadlift. Place hands in push up position, do a burpee with hands on bar, chest touches bar, jump feet back to bar and perform a deadlift instead of jumping.
Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
ABOVE and BEYOND:
rotate, 3 sets each
Ring V Outs, 5-10 reps for quality. False Grip
DB Bench 8-10 reps
Lateral box step up, 12 reps
D: Alternate for 3-4 sets
Ice cream makers on rings, try to use false grip
Jefferson curl, 6-8 reps
***Start very light and very controlled here. Use maybe 15-30 lbs for a few weeks