Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -
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
4 rds
20 jumping jacks
10 RDL 45/35
5 burpees
BUY IN
Clean Pull:
Free:
KB Snatch
5 sets of 20 reps per arm
RX:
5 sets x 5 reps
ascending
Comp:
5 sets x 5,4,3,2,2 reps
set 1: 90% set 2: 95% set 3-5: 100%
SKILL
hang on to those KB swings!
WOD
Four rounds for time of:
Run 400 Meters
20 Kettlebell Swings (53/35)
20 Pull Ups
comp: 70/53 - C2B
free: 35/18 - Ring Row
Time Cap: 20 minutes
CASH OUT
tabata side planks
alternate sides each round
MOBILITY
hamstring w/ strap
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