16.12.13 - 22.12.13

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