Monday, 4-8-13

1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX

Strength: 15 min to find your 1RM Back Squat   “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25   Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure

Paleo Challenge starts today!!!! WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store…

12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5 For time: 50 wall-ball shots, 20/14-lb. ball 155/115-lb. clean, 30 reps 15 muscle-ups (3:1) The 4 Un-debatable Fundamentals of Training I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are…

TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG….