WODs 9.21.15 - 9.25.15

We are hosting the first Battle of The Ages Competition on October 24th at CFJ19.  The event is almost completely sold out so if you would like to compete you need to register soon.  Info on how to register can be found at this link.   

If your not competing we would love and appreciate your help judging or managing. To sign up to help or judge please put your name on this list.  Click Here.    The event will last for 8:00 AM until 3:30 PM.

The facebook page for the Battle of the ages can be found here. Click Here

Test Week

Monday

Take 15 Min to find 1 RM Clean

then

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Tuesday

1 set ME BS at BW

then

30-20-10

DB Box Step Overs AHAP

Ring Pushups

for step overs you can use DB or KB

DB guidelines 35/30 for men 25/20 for women

KB for men 35 women 24/18

Based on availability you may go heavier but make sure a weight is used you can move effeciently

WednesdayOrigionally scheduled WODYou choose

Teams of 2 For Time

Row 2000 m 

50 Tire Flips 

40 WB 20/14 

30 Stone to Shoulder 

20 Weighted Sit Ups 20/14

10 Yoke or Barbell Walks  225/135

1 walk equals across gym LONGWAYS

Shoulder Mobility

KB Overhead Hold 2 sets 30 sec

Banded Shoulder Distraction 1 min Each Arm

Thoracic Spine Roll-Out with Shoulder Flexion

http://www.bodybuilding.com/fun/safely-improve-your-shoulder-strength-and-mobility.html

Thursday

Take 15 Min to find a 1 RM Snatch

then

Randy

75 Snatch 75/55

Friday

5 rounds

5 DL 275

15 Pullups

50 DU