02.09.2016

Congratulations to Dave Audet and Kyle Piscapo for their inspiring performances at the Winter Weightlifting Buffet this past weekend. Kyle took first in his weight class. Dave took first in his weight class, first in the Masters Division, and Second Overall. We are incredibly proud of these two dedicated athletes for getting into the mix and coming out victorious.Keep killing it, freaks.

Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 2-3 Rounds of
10 x PVC Pass-Throughs
10 x PVC Overhead Squat
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
III. Mobility

Impact/Focus: Power Snatch Doubles EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.
Compare to scores from 12.16.2015.

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“CF Open WOD 15.3”
Complete as many rounds/reps as possible in 14 minutes of
7 x Muscle-ups
50 x Wallball (20/14lbs)
100 x Double-unders

Notes: Muscle-up scaling to banded assist or jumping transition Muscle-ups is 2:1. Athletes will be assigned 2:1 or 3:1 for Pull-ups and Dips based on individual skill level.

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Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.