9/15/2016

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


3 rft:
5 Hang cleans 45/35
7 BB Strict Press 45/35

9 BB row 45/35

BUY IN

Clean and Jerk:

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

Get as much rest as possible

WOD


EMOTM 20 minutes
min 1: 30 DU
min 2: 12 cal row
min 3: 10 push press 75/55
min 4: sit ups

free: 50 SU/tricep dips on box
comp: 50 DU; 15 cal; 95/65; V-ups

CASH OUT

Snatch Balance:
Use remaining time to work to a heavy snatch balance with FULL DEPTH.

If you can't get down, work on drop snatch - get confident pushing under the bar.

MOBILITY

doorway pec