Programming Preview – Week of 23SEPT2013

• 2×10 wall slide
• 2×10 overhead wall squat
• 2×10 banded overhead squat
• 2x:30 banded kb stabilization

• max reps continuous, double kettle bell #53/35
• max reps continuous, single kb L
• max reps continuous, single kb R

MetCon:

‘Nancy’ variation

• 200m overhead plate lunge, #45/25

***EOM, 200m run***

• KB SDHP, #53/35
• Push-up
• Toes to Bar

*A baseline of 30 reps per exercise is required. Failure to meet the baseline will result in a reward of Burpee Tuck Jumps, 1 for every rep not met. There is no assigned rep scheme or exercise order. After completing the baseline reps complete as many additional reps as possible between the exercises within the time allotted.

SKILL:

Tire Flips

• teams of 2, 10m for time

MetCon:

Partner WoD

• 1oo Burpee BallSlam (slam on plate target)
• 100 WallBall (over the pull-up bar)
• 100 Pull-up (may hang from bar or dismount as partner reps)

*all reps are alternating partner one-for-one

TECH:

starting < 60% main lift

set1 – 3 reps at each position

set2 – 2 reps at each position

set3- 1 rep at each position

3-position Clean

• high hang power
• hang power
• low hang power

MOBILITY:

Lower Body

• hip flexor/ quad
• glutes/ hamstring
• achilles/calves
• peronial/tibialis

MONO TEST:

CLOCK10

• 100 Double Under (200 singles)
• 600m Run
• 30 Burpee
• AMRAP ErgMeters

Press

• 15:00 to build to 1RM

Push Press @ 90% of 1RM Press

• repeat max reps on :20 REST until failure to complete minimum 6 reps