October 2015

WOD: A. Skill for todays movements. Emphasizing HSPU work. B. 21-15-9 reps for time: Handstand pushup Front Squat (135/95#)*40-50%.

WOD: 4 sets, NOT for time, of: Barbell Rows x 8-10 reps Rest 45-60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45-60 seconds Side Planks x 30 seconds each side Rest 60 seconds

WOD: A. Skill for todays movements B. OTM x 15 min. 1. Power Clean x 5 (goal is to go ~10% more than your cj weight from cycle test) * see previous results here 2. 30 sec. max double-unders 3. 30 sec. strict toes-bar/hanging knee raises

Saturday. Oct. 3. MG All day: Midwest Rx Showcase Comp- Indy Fairgrounds (individual: Mike Conner.) 8-10a: Open Gym. 10-11a: Olympic Lifting: Snatch. 1030-11a: FREE CF Kids workout! 11a-1230: FREE community workout! Sunday. Oct. 4. Gym closed. Midwest Rx Showcase Comp- Indy Fairgrounds (Team: Shaun/Ethan, Kelsey/Katie Brown) REST DAY. A. Mobility and Maintenance * Choose 1-2 Thoracic

WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *Goal is to build over the duration of each rep and each set, so if I finish my 5th set of ohs at 100#, the goal would be to begin the FS at 101# or more…etc.

WOD: Four sets, NOT for time: Dumbbell or Barbell bent over row x 8-10 reps Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds