WOD

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

WOD: AMRAP 20 min: 5 rounds: 5 power cleans (95/65#) 5 burpees over the bar Run 100m. 4 rounds: 5 power cleans (115/85#) 5 burpees over the bar Run 200m. 3 rounds: 5 power cleans (135/95#) 5 burpees over the bar Run 400m. *If you finish in under 20 min, begin work back over from

WOD: A. skill for today. B. For time: 21 shoulder-overhead (115/80#) 63 double-unders* 15 shoulder-overhead 45 double-unders 9 shoulder-overhead 27 double-unders *scale DU to 21-15-9 for those who are just getting them, or double the # SU: 126-90-54

WOD: A. Pistol progressions: 15-20 min. 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Tabata pistols- alternating legs. 20 on x 10 off x 8 QUALITY over quantity *just like we did a few weeks ago with the tabata kipping hspu. Choose a variation you can do and work that skill.

Saturday. Sept.26. Active Recovery/skill Join Team HCF for the Hoosiers Outrun Cancer 5k! https://www.hoosiersoutruncancer.org/faf/home/default.asp?ievent=1125401 Sunday. Sept. 27. REST DAY. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

WOD: 4 rounds for time: Run 200m. 20 situps (GHD/straight leg abmat) 10 Deadlift (275/185#) ~65% of 1rm. Rest 2 min