9/16/2016

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 rds
30 DU
15 Burpees

1 Wall walk

BUY IN

Front Squat:

free:
5 min jump rope (singles)
2 min rest
5 sets of 5 skater squats (per leg)

RX: 
7 minutes to build to a medium weight, then:
5 x 5 - across

Comp: 
5 x 5
set 1: 60%
set 2: 65%
set 3: 70%
set 4: 75%
set 5: 80%

SKILL


Steady pace until the last round

WOD


4 RFT:
10 knees to elbow/midline
15 box jumps 24/20
20 wall balls 20/14

free: V-Ups/step ups (each leg)
comp: TTB

CASH OUT

5 rounds for quality:
accumulate 1 min in handstand (off box/one leg up)
10 hollow to superman rocks

MOBILITY

everything