312.566.7201
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

  •  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 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