11/18/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

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

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Free:
Bodyweight Squat
Every 2 min for 8 min
hold the bottom of a bodyweight squat for 90 sec, rest 30 sec

RX:
Clean:
every 2 min for 8 minutes
3 reps - ascending

Comp:
4 sets x 3 reps 1 set x 2 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
set 5: 90%

SKILL

Big Time it like only Bob can

WOD

"Big Tymer"

*this can be done with a partner, however you may not acknowledge that partner...aka "Big Time" them*

11:20 AMRAP
1 Rope Climb
9 Pull Ups
6 Box Jumps
4 Burpees
52 DU

CASH OUT

tabata sit ups
work on them 6 packs!!!

then

go get a Martini

MOBILITY

everything