9/14/2016

Upcoming local competitions:

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
5 - 45# RDL
5 - Push Ups
5 - Wallballs
8 - PVC Good Morning
8 - Cal Row

BUY IN

Push Press:

free:
KB clean and press
5 reps per arm at a challenging weight
Use weaker arm first

RX: 
every 90 seconds for 4 rounds: 5 reps, ascending

Comp: 
2 sets x 5 reps
2 sets x 4 reps
set 1: 60%
set 2: 65%
set 3: 70%
set 4: 75%

SKILL

Push hard on the runs

WOD


21-15-9
Front Squat 115/80
Pike press
400m run after each round

free: goblet squat 53/35/HRPU
comp: OHS/HSPU

CASH OUT

2 min of HS hold with 1 leg on box
2 x 30 shifts from right to left side - legs on box**

4 min tabata hollow rocks

MOBILITY

hip flexors