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FALL2013, WAVE1|WEEK2: September 30-06 October

MONDAY – 30SEPTEMBER2013

Dynamic KettleBell, 12:00
  • ODD – :20 KB Power Swing
  • EVEN – 5 KB Snatch L + 5 KB Snatch R
Hang Clean
  • 6 x2 < 80%, every 2:00
Good Morning
  • 50 banded reps, one set

 

MetCon:

AMRAP8

  • 20 WallBall
  • 20 Cone-Hop (Lateral, over+back)
  • 20 WallBall
  • 20 Cone-Hop (forward+back)
TUESDAY – 01OCTOBER2013
COMPLEX :
Curtis P
OTM15 @ < 50% Clean
  • Power Clean
  • Lunge L
  • Lunge R
  • Push Press
STABILITY:
  • 2x :20 L+R, KB Armbar
  • 2x 6  L+R, KB Halo
  • 2x 6  L+R, KB Windmill
BodyWeight
Pyramid – CAP20
  • 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…

WEDNESDAY –  02OCTOBER2013

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 .

 

THURSDAY –  03OCTOBER2013

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

 

FRIDAY – 04OCTOBER2013
SKILL:
20:00 to review progressions, practice, and  advance skills
  • Muscle up
  • Pistol
then…
  • 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

 

SATURDAY – 05OCTOBER2013
OPEN 9am
  • 9am – TEAM WoDs
  • 10am – Adventures in Mobility
  • 11am – BENCHMARK
  • 12pm – OPEN GYM/ Competitor Training
CLOSE 2pm
SUNDAY – 06OCTOBER2013
OPEN 10am
  • 10am – YOGA
  • 11am – OPEN GYM/ ENDURANCE

CLOSE 2PM