11/23/2016

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

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges

10 Ring/Box Dips

BUY IN

Free:


RX:
2-3 sets
30-50 DU
3 wall walks

Comp:
sub wall walks with HS hold or walking

SKILL

choose a weight you don't need to slam down

WOD

15 min AMRAP
Ground to Overhead x 10 reps 95/65
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run

comp: 135/95
free: american KBS 35-18

CASH OUT

Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm DB/KB Row x 8-10 reps each arm
Rest 60-90 seconds

MOBILITY

Everything