WOD: Monday, December 30, 2013

Monday: Regular Schedule Today

Tuesday: Only one class on New Year's Eve @ 10 a.m. (90 minute class)

Wednesday: CLOSED

(A) Work up to a 5 Rep Max Back Squat in 15 Minutes

(B) Then, in the following 8 minutes, do

  • 4x10 Back Squat @ 60% of your 5RM FOR TIME each set
  • One set every two minutes
  • SLOW IS THE ENEMY! Sets are over after your first slow rep, pausing for a long break (over 2 seconds) at the top, or racking the weight for a break

(C) Conditioning, for time (and no, you can not skip the rest)

  • 40 Burpees
  • Rest 30 Seconds
  • 40 Russian Kettlebell Swings 1.5/1.0
  • Rest 30 Seconds
  • 30 Burpees
  • Rest 30 Seconds
  • 30 Russian Kettlebell Swings 1.5/1.0
  • Rest 30 Seconds
  • 20 Burpees
  • Rest 30 Seconds
  • 20 Russian Kettlebell Swings 1.5/1.0
  • Rest 30 Seconds
  • 10 Burpees
  • Rest 30 Seconds
  • 10 Russian Kettlebell Swings 1.5/1.0
  • Rest 30 Seconds
  • 30 Burpees (That's right, it gets worse)
  • Rest 30 Seconds
  • 30 Russian Kettlebell Swings 1.5/1.0

(D) Open Athletes Accessory Work (after class, outside or upstairs and always out of the way of other classes):

  • 30 Supermans
  • 30 Russian Sit-Ups
  • Break up as needed

(E) Two-A-Day Workout, to be done 8 to 12 hours after/before parts (A)-(D):

  • 3x 1k Row @ 80-85% intensity (Or 3x 800m Run)
  • 2x 750m Row @ 85-90% intensity (Or 2x 600m Run)
  • 1x 500m Row @ 90%-92% intensity (Or 1x 400m Run)
  • Rest the same time as your last timed row/run
  • If you must do this after (A)-(C), wait at least 30 minutes, then do a short warm-up before starting, then do (D)

(F) Homework: 15-20 Minutes of Mobility and Soft Tissue Work

Cat. 50 Burpees. Photo by Rafael Vega