5 RFQ

• 3 Front squats 80kg
• 8 GHD Situps
• 8 GHD Back extensions

170 min
Warm up & COS 15 min

1.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- 2x1 + 9x2
- MU x 20

2.SHSPU
A. Lift-off + Pike push up 3-4 x Max effort
- 8 7 7

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 12 11 9 9

3.Conditioning
Linna masters qualification

Part A.
AMRAP 6 minutes:
15/12 Calories Row
12 Toes to Bar
9 Overhead Squats - 30 kg
- Reps: 2 rounds + 12 + 12 + 7 OHS

Rest 3 minutes

Part B.
On the minute for 6 minutes with increasing weights:
3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead
- 35 40 45 50 55 60 kg
- Reps: 3 power clean @ 60 kg

Rest 3 minutes

Part C.
AMRAP 6 minutes:
40 m DB Overhead Walking Lunges- 15 kg
30 C2B Pull Ups
20 Box Overs 60/50 cm
10 DB Devils Press
Max Bar Muscle Ups in the remaining time
- Reps: 26 CTB

4.Strength
A. 3 sets:
Archer ring rows x 10
Half kneeling DB Press x 6+6 - 20 25 25 lbs

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations

Score: 45

Peg Board practice

Pushing / Core Work for quality
AMRAP 20
10 pike push up
8 kneeling hamstring curls
6/6 bird dog row
4 negative HSPU
2 wall facing strict HSPU
1 min rest

WOD: “Tag Team Cindy”

Teams of two must complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Choose the biggest kettlebell you can handle. Penalty for dropping kettlebell is 15 burpees each before carrying on.

Paired up with Sarah for a great WOD... couldn't have made it to 25 rounds without her!
We used a 53# KB.

Wednesday 25 January 2012

Skill

HSPU
5 x 8sets
1min Rest Between Sets

Double Under
2min AMRAP x 4sets
1min Rest Between Sets

Pull Up
10 x 5sets
1min Rest Between Sets

Pistol Squat
10 x 10sets
1min Rest Between Sets

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Strength

Overhead Squat 85%
5 x 5

Power Clean 85%
5 x 5

Push Press 85%
5 x 5

*Athletes may choose ONE or MORE from the above Skill and Strength Training to work on. Always bear in mind that more doesn't means better. =)

Post Score :

5 x 200
5 x 235
10 x 265

Assistance:
3 x 10 Squat Good-mornings (185 lb.)

• Still extremely sore from Saturday...

8 Mile Run
2 x 4 mile loop road run
100 Air Squats
2 laps 40° Pool Swim
4 rope climb
100 Push Ups
100 Walking Lunges

Pre WOD:
5x2 Thrusters

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Pre WOD:
5x2 Thrusters (195)

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WOD:
20 min AMRAP with a cap of 10 rounds
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Finished 9 rounds + Thrusters in 20, finished at 21:30ish