10/12/2016

Upcoming local competitions:

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 Strict press
7 sit ups
9 RDL

BUY IN

Free:
Wall Ball
Pick a number of reps that is outside your comfort

zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX: 

2 sets x 5 reps 
2 sets x 3 reps
make 1 jump round 3*

Comp: 
2 sets x 5 reps 2 sets x 3 reps

set 1: 70% set 2: 75% set 3: 80% set 4: 85%

SKILL

try to time efforts so not much rest

WOD

Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 American Kettlebell Swings 53/35

teams of 2, one person trailing the other. As soon as partner A completes the 500m row
Partner B jumps on and rows while partner A performs the push-ups and swings.

*partner B does not start until after partner A finishes first row*

free: 35/18
comp: 70/53

CASH OUT

run 335m x 3
rest 1:1

MOBILITY

hamstrings