9/15/2015

ANNOUNCEMENTS

THIS WEEKEND!!!!

2015 Manor Mudder - Sept 19th - $75 participant, $10 spectator
Sign up here to run or to come out and watch! http://www.chenoa-manor.org/product/manor-mudder/

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings

BUY IN

10 min to find a heavy:
2 Pause Jerk + 1 Jerk
at the 10 min mark perform:
1 jerk @ 95% of today's 1RM
1 jerk @ 90% of today's 1RM

SKILL

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3 TJ + 3 PJ) Keep it light.

WOD 

"Guerke Swole Sesh"

For Time:

40 Sit Ups

400m Run

40 Barbell Bicep Curls 65/35

400m Run

40 Strict Press 65/35

400m Run

Immediately followed by:

Bench Press 4 x 10 (40 reps) @ 135#

If Mr Guerke is not at the 12pm class....Danny's choice for the WOD....We wait for Kevin to perform this workout at noon.

CASH OUT

Push Press
3 sets x 5 reps @ 70%
(work AHAP if no 1RM)

MOBILITY

Shoulder/Triceps

 RESULTS