1/08: Tuesday

Written by josequan. Posted in Fitness

ATTENTION!!!

60 day Paleo Challenge begins next week Monday, January 14, 2013. Please sign your name on the sheet metal chalk board if you would like to join. We will have a lecture just like the last Paleo challenge so be on the look out for the date and time we will give that. Better prizes than the last challenge!!!

 

WARM UP

400 Meter run

Then…

3 Rounds not for time:
3 Toes 2 bar / 6 V-Ups
8 Pass throughs
5 Sots press

WOD

For Time:
100 Push presses (95 #/ 65 #)

* 3 Burpee penalty for every drop, penalty will be accessed when bar is dropped *

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Westside

Dynamic Lower

Box Squats
10 Sets  X  2 Reps
60% + Bands
16″ Box

Speed Pulls

Sumo Deadlifts
60% + Bands
8 Sets  X  1 Rep

Accessory Work

Poor Mans GHR
5 Sets  X  7 Reps

Pull Throughs
1 Set  X  100 Reps

Endurance

Row hell program only

10 Minutes on rower holding splits of 2:00 / 2:15 (Men / Women)

 

 

Trackback from your site.

Leave a comment

*