WAVE4|WEEK2: September 9-15
MONDAY – 9SEPTEMBER2013
A1: For Time – CAP8
- 600m Run
- 30 Burpee
- 15 Strict Pull-up
B: Olympic Lifting Total
15:00
build to 1RM Snatch
- 3 attempts to set max
15:00
build to 1RM Clean & Jerk
- 3 attempts to set a max
A2: For Time – CAP8
- 600m Run
- 30 Burpee
- 15 Strict Pull-up
TUESDAY – 10SEPTEMBER2013
(RE)TEST WOD: Wv4|Wk2
Part IX – CAP25
5K RUN
Run is as follows:
- START: Dearborn Station South on Plymouth Ct. to Cotton Tail Park, around park
- North on Federal St. to South Loop Elementary, cul de sac turn around
- South on Federal St. to Cotton Tail Park, around park
- North on Plymouth Ct. to Dearborn Station, around station
- South on Park Ter. to Roosevelt Park, around tennis courts
- North on Park Ter. to Dearborn Station :FINISH
RECOVERY WALK BACK TO THE FOUNDRY…
(RE)TEST WOD: Wv4|Wk2
Part X – AMRAP
4 cycles
2:00 ON|OFF 1:00
- 8 Plate Extended Sit-up 15/10 ***
- 4 PVC Tuck Jump 30/24″
***weight plate stays at arms length for full range of motion from laying on back with plate over chest to sitting up to plate overhead and shoulders over hips.
WEDNESDAY – 11SEPTEMBER2013
SKILL:
Atlas Stones
MetCon:
5 Rounds – 3:00 check points
- 3 NOAH (complex), #135/95
[Clean
[Front Squat
[Thruster
[Jerk
[Front Squat
[Thruster
[Jerk
- 6 Bar-Hop Burpee, 4ct.
THURSDAY – 12SEPTEMBER2013
STRENGTH:
DE Box Squat
- OTM10 x2 @70%
Lunge Jumps
- 4 cycles (30:30)
MetCon:
For Time – CAP20
Complete pull-ups in as few sets as possible performing double under sets everytime you break from the bar
Rx:
[100 Pull-up
* 50 double unders-OR-Scale:
* 50 double unders-OR-Scale:
[50 Pull-up
*100 singles
FRIDAY – 13SEPTEMBER2013
SKILL:
15:00
Hand Stand Push-up
- practice/develop through progression
- advance the hand balance/walk skill
then…
- those with EOM10 x3-5 HSPU, last set max reps unbroken
- those without: OTM10 x3-5 wall-walk or banded
MetCon:
6 Rounds – :60ON|OFF:60
- 8 Deadlift #225/165
- AMRAP Box Jump (forced step down)
SATURDAY – 14SEPTEMBER2013
OPEN 9am
- 9am – TEAM WoDs
- 10am – Adventures in Mobility
- 11am – BENCHMARK
- 12pm – OPEN GYM/ Competitor Training
CLOSE 2pm
SUNDAY – 15SEPTEMBER2013
OPEN 10am
- 10am – YOGA
- 11am – OPEN GYM/ ENDURANCE
CLOSE 2PM