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Skill
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Hang Snatch Pull + Hang Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
Yep that’s 8 of the complex. Feel free to add weight if things are going well!
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WOD
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Complete 10 rounds of:
1:00 Row (Cals)
1:00 Rest
Score is total cals. The rest will be slightly more than 1:00…as the first wave of rowers gets off the machine, the second will get on. Then it will be 3 – 2 – 1…go. Each round everyone will start together.
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Christian. With hair!
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As many of you know Tinker (the Brian variety) is the head coach of the Fossil Ridge Football Team. You may also know that our very own Coach Josh is also the team’s Strength and Conditioning coach. AND, you might have also heard that we had the kids throwing down in Evolve for a week this summer as part of their training. Needless to say we’re big Saber Cats Fans!
Well, this Friday they are hosting their Friday Fight Night over at the school. What’s that? It’s a bunch of workouts that the public are invited to participate in. They may look familiar in some ways to you…the Head Coach and S&C Coach do workout at Evolve after all! This will be a really fun community event and it’s a cool way to support some of our friends. Plus you get in some extra work at the end of the week.
The team is asking for a $10 donation to throwdown, which will go to the Football Team. Please consider coming out, the workouts are listed below. We’ll have a sign-up list at the gym just so they have an idea of how many to expect. Put your the name of the list and come out and support the team!
6:00 PM
225lb/170lb Challenge
Open Enrollment
1 Clean (Power or Squat)
6:30 PM
Buddy Challenge: Teams of Two
20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
20 Push Ups
20 Yard Buddy Tire Flip
25 Box Jumps/Step Ups @ 24″
50 Deadlifts @ 135lbs
Pick one of the following workouts: Power, Speed, or Strength. If you like more than one, feel free to jump in!
7:00 pm: Power
5 Rounds
15 Back Squats @ 115 lbs
10 Shoulder to Over Head @ 115 lbs
5 Power Cleans @ 115 lbs
7:20 pm: Speed
3 Rounds
1 Complex (Power Clean, Front Squat, Push Press, Thruster) @ 135lbs
Sprint 25 yds
10 Tire Jumps
Sprint 25 yds
20 Push Ups
Sprint 50 yds
7:40 pm: Strength
5 Dead Lifts @ 315 lbs
20 Yard Plate Push
4 Dead Lifts @ 315 lbs
20 Yard Plate Push
3 Dead Lifts @ 315 lbs
20 Yard Plate Push
2 Dead Lifts @ 315 lbs
20 Yard Plate Push
1 Dead Lift @ 315 lbs
20 Yard Plate Push
Following these open workouts, the boys will participate in a Memorial WOD Parnel in remembrance of one of their teammates.
