WOD & WEEKLY PREVIEW: Monday, December 2, 2013

(A) Warm-Up + Quad Snatch and Pause Snatch Warm-Up

(B) Find a 3 Rep Max Back Squat in 15 minutes

(C) In 15 minutes:

  • 3x10 Back Squats @ 70% (10 minutes)
  • 3 Minute Rest
  • 1x20 Weighted Reverse Lunge (2 minutes)

(D) 5 Minute AMRAP of

  • 7 Russian KB Swings 1.5/1.0
  • 6 Sit Ups
  • 5 American KB Swings (Novice Athletes: Russian KB Swings) 1.5/1.0
  • 4 Burpees
  • Competition athletes: Do not scale up the weight. If you want to be awesome with heavy things, please do it in Parts (B) and (C)

(E) If time permits: 4 minute Tabata, alternating rounds of

  • Supermans (20 seconds)
  • Rest 10 seconds
  • Hollow Body Rocks (20 seconds)
  • Rest 10 seconds

(F) Competition: 15 minute Cool Down of Casual Cardio

HOMEWORK for ALL: 15-20 minutes of Soft Tissue Work (Mobility, Rolling Out, etc.) half an hour before bedtime

WOD Preview: December 2-8, 2013