14 September's Saturday class will be canceled in order to allow for rehearsal for the competition on 21 September. Rehearsal will be at 0900 at Harker Heights High School field. If you are volunteering for the competition, park in the high school parking lot and walk down to the field.
Warm up:
Warm up:
500 m row/400 m run
15 air squats
15 back squats with 15# bar
15 back squats with 30/45# bar
15 deadlifts with 30/45# bar
15 OHS with PVC/15# bar
Strength:
20 unbroken back squats at around 60% of your 1 Rep Max
You cannot re-rack the bar and should not rest for minutes at a time.
15-20 minute Goat work:
What's your Goat?
Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups.
We will give you time one day a week over the next 2 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved!
WOD:
21-15-9
Deadlifts (225/135) (205/115) (185/95)
Overhead Squats (135/95) (115/75) (95/55)
Remember we have limited barbells. Plan on changing your weights between movements or partner with someone of equal ability.
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