THIS WEEKEND!!! 9/17/2016 - 3rd Annual Manor Mudder!
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!
- 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
4 rds
3 muscle snatch
BUY IN
Snatch:
RX:
6 min to build to a medium weight then every 2 min for 4 rounds:
4 sets x 5 reps across
Comp:
4 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
SKILL
Don't break it up. Go hard and hold on!
WOD
AMRAP 9 minutes
9 KBS 53/35
9 Burpees
9 KBS 53/35
9 Box Jumps 24/20
free: 35/18/step ups (each leg)
comp: American KBS
CASH OUT
run 2 short laps, walk 1 long lap
x2 if time allows
MOBILITY
5 front squat/OHS
10 squat Jack's
BUY IN
Snatch:
RX:
6 min to build to a medium weight then every 2 min for 4 rounds:
4 sets x 5 reps across
Comp:
4 sets x 5 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75%
Don't break it up. Go hard and hold on!
WOD
AMRAP 9 minutes
9 KBS 53/35
9 Burpees
9 KBS 53/35
9 Box Jumps 24/20
free: 35/18/step ups (each leg)
comp: American KBS
CASH OUT
run 2 short laps, walk 1 long lap
x2 if time allows
MOBILITY
Hamstrings
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