9/19/2016

Upcoming local competitions:

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! 

• 10 weeks: 9/12 - 11/18. 
• Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

2 rds:
20 Lunge Steps
10 Burpees
5 RDL 45/35

BUY IN

Clean Pull:

free:
KB one arm high pull
(basically a KB snatch without the catch)
5 sets of 20 reps per arm

RX: 
5 sets x 5 reps
ascending
*if you don't have a clean max use your deadlift*

Comp: 
5 sets x 5 reps
set 1: 85% set 2: 90% sets 3-5: 95%

SKILL


knock out what you're good at fast, pace the rest

WOD


For time:
100 double-unders
25 knee to midline
25 deadlifts 185/135
50 box jump overs 24/20

free: su/sit ups/kb deadlift ahap/step overs
comp: ttb/225-155

CASH OUT

3 x 6-10 wall walks
(maintain hollow position & go 45-65 degrees)

MOBILITY

hamstring strap