Saturday, December 7th, 2013

TEAM WOD PROGRAMMING 10a (Lincoln Square)
Powerlifting @ 9a (Lakeivew)
Olympic Lifting @ 12p (Lakeview)

Strength Endurance – Floor Press Doubles Contest – 11 min
You and your partner have 10 min to move as much weight as possible using the floor press.
Rules:
1) Must share 1 bar
2) Must agree on 1 weight between the two of you
3) Must keep the same weight all the way through

** We are going to have the dudes compete with dudes and the ladies compete with ladies.  We did this using the back squat a long time ago during our Southport CFD days and had a lot of success with it.  We did this team WOD back on 9.13.13.  Your goal is to move as much weight as possible.  No max reps, max weight.

WOD – Teams of 3 – 20 Min AMBAP – Going for as many burpees as possible.

Athlete 1 – Row for Calories (13 for the dudes / 10 for the ladies – pace car)
Athlete 2 – Med Ball Burpees (20/14)
Athlete 3 – Rest

** Details: each time the athlete at the rowing station hits their goal everyone rotates and passes the burpee total on to the next.  Make sure that the med ball ends above your head each time in a locked out arm position.