FALL2013, WAVE1|WEEK2: September 30-06 October
MONDAY – 30SEPTEMBER2013
- ODD – :20 KB Power Swing
- EVEN – 5 KB Snatch L + 5 KB Snatch R
- 6 x2 < 80%, every 2:00
- 50 banded reps, one set
MetCon:
AMRAP8
- 20 WallBall
- 20 Cone-Hop (Lateral, over+back)
- 20 WallBall
- 20 Cone-Hop (forward+back)
- Power Clean
- Lunge L
- Lunge R
- Push Press
- 2x :20 L+R, KB Armbar
- 2x 6 L+R, KB Halo
- 2x 6 L+R, KB Windmill
- 1!10!1 Pull-up
- 2!20!2 Push-up
- 3!30!3 Abmat sit-up
*advance as far as possible in 20:00, round1: 1 pull-up, 2 push-up, 3 sit-up…round10: 10 pull-up, 20 push-up, 30 sit-up…
SKILL:
Rope Climb
- Skill review
- E:20 for 5:00
MetCon:
Partner WoD
AMRAP15 (score by 10m of farmers carries as a team)
Ladder by 20m (20m-40m-60m-80m…)
- Shuttle Run (by 10m lengths)
- Double KB Farmers Carry (#53/35)
*The workout will start with each partner completing a distance of 20m shuttle followed by each completing a 20m farmers carry. The team will proceed by incrementally advancing the distance of the shuttles and farmers carries by 20m per round until the 15:00 clock expires. The ladder will increase from 20m by 20m (20m-40m-60m-80m-100m…) tallying every 10m of farmers carries to their score .
STRENGTH:
Snatch
- 15:00 to build to 1RM
- limit to 3 attempts > 90% PB
Overhead Squat
- 3 sets, 12-9-7
- EOM @ 60% Snatch
MetCon:
For Time – CAP12
18-15-12-9
- Deadlift #185/115
- Push Press #95/65
- Muscle up
- Pistol
- 2:00 MAX Muscle-ups
- 2:00 MAX Alternating Pistols
- 2:00 MAX Muscle-ups
MetCon:
For Time – CAP12
- 30 HSPU
- 50 Toes to Bar
- 150 Double Under
- 9am – TEAM WoDs
- 10am – Adventures in Mobility
- 11am – BENCHMARK
- 12pm – OPEN GYM/ Competitor Training
- 10am – YOGA
- 11am – OPEN GYM/ ENDURANCE
CLOSE 2PM