10/6/2016

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

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups

BUY IN

OHS:

RX: 

or front squat if mobility issue
5 sets x 5 reps - across

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

set 5: 85%

SKILL

keeping arms close to body in the ring dip

WOD

12 minute AMRAP of:
6 Pike Press
9 Ring Dips
12 Knees to Elbow

comp: SHSPU/Strict dip/TTB
free: hrpu/box dips/v ups

CASH OUT

8 minute AMRAP of:
10 V-ups
12 shoulder touches (in plank or hs)
12 inchworm with pushup

MOBILITY

shoulders