9/21/2016

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

2-4 Rds

20 jump squats

20 DU

15 push ups

15 sit ups

10 s2oh

10 rdl

BUY IN

Jerk:

Free: 
KB snatch
4 sets of 20 reps per arm
-use the same form you practiced monday

RX: 
or just S2OH
4 sets x 3 reps - ascending

Comp: 
3 sets x 3 reps , 1 set x 2 reps

set 1: 65% set 2: 70% set 3: 75% set 4: 80%

SKILL

Pace on run, sprint while inside!

WOD

for time:
run long lap
20 thrusters 75/45
20 swings 53/35
run short lap
20 swings
20 thrusters
run long lap

free: wallballs/35-18
comp: 95-65/70-53

CASH OUT

5 rounds - 30 seconds at each station
Abmat situp
Box shoulder taps

MOBILITY

Quads