Hip & Hamstring series Perform:

3 Rounds of A1) + A2) + A3)

A1) Hip opener
Sit on the floor, place your feet so that you have enough space between them to rotate your leg inwards, without having to move your feet. Try to keep your chest as upright as possible. If you have difficulty keeping your chest upright, then place your hands behind you on the floor to help you stabilise. 10 reps/leg
Demo Video:

A2) KB hinge stretch
Place one foot flat on the bench, try to keep that leg straight. Hinge your hip back, keep your back straight and slightly unlock the knee of the leg that is placed on the floor. Let the KB go as far as possible towards the ground and creating the stretch. 10 reps/leg Demo Video:

A3) Kang Squats
With an empty barbell on your back, go into a slow and controlled good-morning, stay engaged in your core and keep your back straight. From the good-morning position move into a back squat, keep your chest as upright as possible. From the back-squat position, half straighten your legs so that you get back into a good morning. 10 reps
Demo Video:

REST DAY / OPEN GYM

Final WOD ISD Scegli e prova uno dei WOD delle finali.

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Pre-WOD:
20 Minutes - Work Up To A Heavy Clean.

WOD - 6 Minute Clock:
"Grace"
- 30 Clean and Jerks (135/95)
- Time remaining, complete as many reps as possible of Ring MU's / Bar MU's / C2B Pull Ups as you can.

Time: 3:36
Reps: 17 Chest To Bar

2nd day after 5 weeks out with Flu, Bronchitis & Gout Attack. Felt good to get back in another day and work to regain what strength I did have :) Great crew this morning, great support from CFR.

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

Pre WOD:
Find 1RM jerk (145#)
Find 1RM weighted pull up (45#)

WOD:
3 RFT (10 min cap)
7 Push Press (115)
14 box jumps (24")
21 T2B

• PR for Weighted Pull Up
• 2 Rounds + 7PP + 3 Box Jumps

Team WOD :

In teams of 3 :

2 Rounds For Time:

200m Row
100x Power Snatch 35/25 ; 30/20 ; 20/15
200m Row
100x Burpee Box Jump Over
200m Row
100x OHS 45/35 ; 35/25 / 20/15

Buy in: 100 Squats

Then
7 Rounds of
7 Plate Burpees 20/10kg
7 Cheast-to-bar

Buy out: 100 Situps

17 Minute AMRAP:
40 Burpess
30 Snatch (#75/#45)

30 Burpees
30 Snatch (#135/#75)

20 Burpees
30 Snatch (#165/#100)

10 Burpees
AMRAP Snatch (#210/#120)

RX until 135# Snatch. Continued remaining time using 75#.