Week of 9-13 Dec

Monday:

2x5 Slow tempo squats @50% of last 5x5 with a 3 second pause in a deep hold.

3x5 Even across all sets with 5lb increase from heaviest set completed last time using 20131121 as a reference point

 

Followed by 3:00 1/4 mile sprint intervals, goal would be to do seven iterations but we can lower the number to time permitted.

 

Tuesday:

Criss Cross D-bell bench with pull-ups 10-1, 1-10.

 

Wednesday:

“Walk in the Park”

This will be done as a circuit walking from one station to the next, while transitioning between stations you must carry your bodyweight using dumbbells. Goal is to get two dumbbells that add up to your bodyweight. (Girls Too)

3 rounds

25 Push-ups

15 Mountain Climbers

25 Wall Balls

15 Mountain Climbers

Walk back to starting point to complete round.

 

Thursday:

Team WOD

1 mile run switch every 3 laps

100 Burpees
100 K-bell swings
100 situps
1 mile run switch every 3 laps

Friday:

“DT”

 

5 rounds

12 Deadlifts 155/135

9 Hang Cleans

6 Push Press