090814 Friday “Armed Forces”

Strength/Skill Work   Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD

21 Handstand push-ups*

3 Pull-ups

18 Handstand push-ups

6 Pull-ups

15 Handstand push-ups

9 Pull-ups

12 Handstand push-ups

12 Pull-ups

9  Handstand push-ups

15 Pull-ups

6  Handstand push-ups

18 Pull-ups

3  Handstand push-ups

21 Pull-ups

For time.

*If you can only do a few push-ups from your toes break them into sets and hit all the numbers from your toes.  If you do need to do knee push-ups complete 2 for every 1.  If you can press out 20 straight push-ups from your knees then we will do inverted push-ups from parallel bars.  HSPUs can be done against wall or with the bands set into a harness off the pull-up bar.  Work through as you can and keep good form!  Don’t cheat yourself!

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ICE

Strength/Skill Work 

Muscle snatch to snatch balance to overhead squat. 

Work up to heaviest muscle snatch and do 3 work sets across at that weight. 

WOD

Same as above but with chest-to-bar L pullups.

*****REMINDER: CFA will be CLOSED this Saturday due to our CFA group hike up Mt. Pisgah.  It is not too late to join in the fun.  Contact us if you would like to take part in a portion or all of the 17 mile adventure.  Also, On Ramp make-up for the week will take place Sunday at 10am.  Please contact Shanna (315)244-6041 with any questions or concerns. *******