10/5/2016

Upcoming local competitions:

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
20 jumping jacks
10 RDL 45/35

5 burpees

BUY IN

Free: KB Swings

3 sets of 30-50 reps

Try to use your regular 15-20 rep weight

Jerk:

RX: or S2OH

5 sets by 2 reps 

Ascending

Comp: 
3 sets x 3 reps

2 sets x 2 reps
set 1: 65% set 2: 70% sets 3: 75% set 4: 80% set 5: 85%

SKILL

pace the c2b and thrusters, down stop on the burpees

WOD

Three rounds for time of:

10 chest to bar

15 thrusters 95/65

20 bar facing burpees

*time cap 20 minutes*

comp: 6 MU;135/95
free: ring rows; wall balls

CASH OUT

Barbell Rollouts

3 x 8

MOBILITY

lats and hip flexors