Friday, 11-24-17
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35
Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
With Partner 3×30 Reach and Touch Plank 3×20 Med ball Twist in Squat Position 3×20 Wall Ball/ Slam Ball Sit Up Partner WOD 3 Alternating sets 20 Wall Balls 20/14 20 Front Squats 95/65 20 Burpees 20 Push Press 95/65 18/12 AAB Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner…