“The more I see the less I know for sure.”
— John Lennon
Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!
July Committed Club (12 or more sessions last month)
Seth E Micheal M Josh F
Dave F Edgar R
Jonathan L Jenn U
Isla N Sean B
August Birthdays
Grace H 2nd
Trip K 14th
Nicholas B 18th
Elisabeth E 20th
Gillian S 21st
Alex H 30th
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
30 single-unders or jumping jacks
5-7 Hip & Back extensions
8 box step-ups and step-downs (you choose the height)
1 x Burgener Warm Up with empty bar (45/35) (see video below))
(NTE 10:00)
Strength/Skill
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
Perform the complex 3-5 times.
It is intended to be unbroken.
Movement Demos
WOD
For time:
10 L/10 R Single Arm Kettlebell Snatches, pick load
10 Box Jumps, pick height
9 L/9 R Single Arm Kettlebell Snatches, pick load
9 Box Jumps, pick height
8 L/8 R Single Arm Kettlebell Snatches, pick load
8 Box Jumps, pick height
7 L/7 R Single Arm Kettlebell Snatches, pick load
7 Box Jumps, pick height
6 L/6 R Single Arm Kettlebell Snatches, pick load
6 Box Jumps, pick height
5 L/5 R Single Arm Kettlebell Snatches, pick load
5 Box Jumps, pick height
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side