Another Incredible July Hero WOD month EARNED and completed! If you earned your t-shirt, see a coach to pick it up if you were not able to pick it up last night at our amazing Taco Tuesday Night. Thanks to everyone who came out last night to enjoy each other company, taco’s, cotton candy and get some new swag! Thanks to Cult Fitness, Structura, Dr. James Parker,  Progenex,  Layton Sports Therapy and Sports Medicine, Azteca Taco’s and Seth C for the referral,  Karren W for hooking up all the kids with Cotton Candy in celebration of National Cotton Candy day! Thanks to Coach Nate for his creation of this years Hero Month t-shirt!! 

We have some new t-shirts and tanks that are available for purchase too!

Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Chin over Bar hold -No resting/bracing chin on bar ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression)

Primer: 
1-2 rds of: (Start out empty BB or light bumpers add as lbs with time permitting.)
3x Press  (strict)
3x Push press
3x Push or Split jerk

A.WOD ( Compare to 180521)
E2MOM of:  Partner up in teams of 2-3 (Take from the floor 1st 2 sets till rack stations get set up by partners in the 2 minutes. Everyone’s a coach on R.O.M, Points of performance,climb in with technique )

Press 1-1-1-1-1         Start Push Press at last 1 rep lbs Press:
Push Press 2-2-2-2-2. Start Push Jerk at last 2 rep lbs Push Press:
Push or Split Jerk 2-2-2-2-2

Then:
10 Minutes or less to complete: Athletes Choice
1 Mile run
2k Row
3 Mile AAB

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:

30 sec Hollow Hold
30 sec  Static stretch

 

30 sec Arch Hold
30 sec  Static stretch

 

30 sec Tuck ups
30 sec  Static stretch



 

 

 

Leave a Reply

Your email address will not be published.