Monday 16.12.13
Focus
Strict Press
3-3-3-3
Rest 60 seconds only between attempts
Bench Mark WOD
Barbara
Five Rounds for time:
20 Pull-ups (100)
30 Push-ups (150)
40 Sit-ups (200)
50 Squats (250)
(3-minute rest after each round)
Intermediate levels will do 4 rounds
Beginners will do 3 rounds for time
(30 minute TIME CAP)
This is a TOUGH WOD enjoy it responsibly. Keep in mind your experience is not about HOW LONG you have trained but your exposure to this type of VOLUME...
Live to train another day. This workout will come up again so you can start with BEG/INT and see how you respond and then try RX'd Next time...
You have been warned haha
Core/Finisher
Mobility
Tuesday 17.12.13
Focus
5-5-5-5 Front Squat
Work in groups on the racks. You go, they go
WOD
1a)
1 min Loading ROW MAX distance
60 seconds rest
6 rounds (12 minutes) Distance is your score
1b)
400m Sprints
5 rounds (total working time is your score)
Core
Floor Crunch
TVA
Wednesday 17.12.13
Focus
EMOM 5 mins
5 deadlift
WOD
EMOM 30 mins
1st min 10 HSPU
2nd min 20 Box Jumps
3rd min 15 Wall Ball
Core
Plank hold
Hip Extension holds
Thursday 19.12.13
Focus
5min EMOM
3 x Power Cleans
Wod
15min AMRAP
1 Rope climb (3 b2s)
7 hang power cleans
10 KB swings
Core
LHT
prone cobra
Friday 20.12.13
Focus
6mins to work on a 1rm Pull Up
Wod
30:30:30:30 x 10
Burpee Pull Up
Plyo push up
V-sit up
Rest
Core
SB Crunch
C's
Saturday 21.12.11
Focus
Warm up - clean, press and squat
Partner WOD
20min AMRAP
1:1 - you go they go
3 x hang power clean (60/40)
3 x push press into (60/40)
3 x back squat (60/40)
Both run 200m
Core
30min
mobility and free time!
Sunday 22.12.13
Focus
10mins to work on a heavy deadlift
WOD
30min EMOM
5 Deadlift
10 Ring dips
15 Dead Ball slams
Core / finisher
Double under practice - 100's club
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