9/12/2016 - Happy Birthday Kattler!!!

Upcoming local competitions:

9/21-10/9  WZA online challenge 
9/17/2016 - 3rd Annual Manor Mudder!
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! 

• This one starts 9/12 and ends 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds:
9 high hang cleans 45/35
7 high hang snatch 45/35
5 Front Squats 45/35
15 Jumping Jacks
30 sec Plank

BUY IN

Back Squats:

free:
3 sets x 10-20 reps
KB goblet squats

RX: 
3 sets x 10 reps
ascending

Comp: 
3 sets x 10 reps
set 1: 60% set 2: 70% set 3: 75%

SKILL

manageable sets, hook grip

WOD


"The Kattler 30"

For Time:
Run a short lap
30 Snatches 95/65
30 Cleans 95/65
30 Thrusters 95/65
Run a short lap

free: kb snatch 18/kb sdhp 35/wallballs
RX: 75/45

CASH OUT

10 x 10 second handstand holds off box https://www.youtube.com/watch?v=rA_xFsWUPPU
20 tuck up https://www.youtube.com/watch?v=qjVXzb3bRjs
30 hand release push up
40 superman pulses

MOBILITY

Roll quads