Friday 170721

Monday Pioneer Day – 7a and 9a WOD on Monday July 24th ONLY!

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..

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.

WOD: “Tumlison”
8 RFT
200m run
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.

COOL DOWN

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

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