9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters
Welcome to our new strength cycle!
- 10 weeks: 9/12 - 11/18.
- Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
5 rds
5 hang power cleans 45/35
5 front squat
5 strict press
BUY IN
Clean and Jerk:
RX:
take 7 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across
Comp:
5 sets x 5-4-3-2-2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%
SKILL
TNG the g2oh in 2 sets of 3 each round
WOD
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (115/75 lbs)
12 Pull-Ups
*unless its pouring, run! 500m row is the sub*
comp: 155/105
free: 8 mb sqt cln wb/ring rows
CASH OUT
jumping back squats w/ empty bar
4 sets x 8 reps
Clean and Jerk:
RX:
take 7 min to build to a medium weight then
every 2 minutes for 5 rounds
5 reps - across
Comp:
5 sets x 5-4-3-2-2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
set 5: 80%
TNG the g2oh in 2 sets of 3 each round
WOD
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (115/75 lbs)
12 Pull-Ups
*unless its pouring, run! 500m row is the sub*
comp: 155/105
free: 8 mb sqt cln wb/ring rows
CASH OUT
jumping back squats w/ empty bar
4 sets x 8 reps
MOBILITY
lats with band on pull up bar
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