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
4 rds
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row
BUY IN
Free: N/A
Snatch Pull:
RX: or snatch grip RDL
Free: N/A
Snatch Pull:
RX: or snatch grip RDL
5 sets by 5 reps
Across
Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3/4: 95% set 5: 100%
SKILL
average time of all 3 is your score
WOD
Three sets for times of:
Comp:
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3/4: 95% set 5: 100%
average time of all 3 is your score
WOD
Three sets for times of:
100 DU
30 KBS 53/35
20 Box Jumps 24/20
Rest 3 minutes
comp: 70/53
free: SU, 1.5:1; step ups
CASH OUT
3 rounds for quality
comp: 70/53
free: SU, 1.5:1; step ups
CASH OUT
3 rounds for quality
20 box shoulder shrugs off box (keep arms straight)
15 HSPU on box
60 second HS hold
shoulders
MOBILITY
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