10.01.2015

Announcements:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.

Warm-up Drills
I. Speed Rope Intervals
4 Rounds of :45 on x :15 rest
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
II. 2-3 Rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Samson Stretch Lunges
III. Mobility

Impact/Focus: Push/Split Jerk 5-5-5-5-5
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 5-5-5-5-5

Post loads to comments.

“Phaster”
For time
25-20-15-10-5 of
Box Jumps (30/24”)
Ring Push-ups

Notes: Scale height of Box Jumps and Push-up movements as necessary.

Post scores to comments.

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.

II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.

IV. Bullet Proof Shoulders