9/26/2016

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

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Free:
Turkish Getup
take 5 min to find a medium/heavy weight, then
do 4 singles on each side with that weight

Back Squat:

RX: 
take 5 minutes to build to a medium weight then
4 sets x 8 reps
across

Comp: 
4 sets x 8 reps
set 1: 60% set 2: 70% set 3: 75% set 4: 80%

SKILL

hang on to the cleans as long as you can

WOD

1 Round:
1 long + 1 short
80 DU
21 Hang Power Clean 115/75
2 Rounds:
1 long lap
40 DU
15 HPC 115/75
3 Rounds:
200 Meter Run
20 DU
9 HPC 115/75

comp: 135-95
free: SU 1:1 / kb snatch 18

CASH OUT

8 minute AMRAP of
4 strict pike press/hspu (off box)
6 strict K2E (can do laying on floor holding pole)
8 plate walks https://www.youtube.com/watch?v=yue-G5MsuxA

MOBILITY

trap empty bb smash