Programming Preview – Week of 9SEPT2013

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

(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.

• 3 NOAH (complex), #135/95

•  6 Bar-Hop Burpee, 4ct.

STRENGTH:

DE Box Squat

• OTM10 x2 @70%

Lunge Jumps

MetCon:

For Time – CAP20

Complete pull-ups in as few sets as possible performing double under sets everytime you break from the bar

[50 Pull-up

*100 singles

• 9am – TEAM WoDs
• 10am – Adventures in Mobility
• 11am – BENCHMARK
• 12pm – OPEN GYM/ Competitor Training

• 10am – YOGA
• 11am – OPEN GYM/ ENDURANCE

CLOSE 2PM