1/14/13: Monday – Paleo WOD performance test

Written by josequan. Posted in Fitness

 

ATTENTION!!!

We will have 5:15 & 6:15 class at the ADA gym track and field to perform the 60 day Paleo WOD performance test. We will run this similar to a regular class, but 6:15 class please show up on time because your coaches have to run back to the box to coach the on-ramp at 7:15, Thanks.

PALEO COMPETITORS IF YOU DO NOT SHOW UP FOR THE WOD PERFORMANCE TEST YOU WILL BE DISQUALIFIED FROM THE COMPETITION. WE WILL NOT DO IT ANY OTHER DAY.

For those competitors who have not had there readings taken and weighed in you must do so on Tuesday, January 15. If you do not show up to this either you will be disqualified. This will be the last day.

 

7:15 On Ramp class:

Class will be held at the gym. Your coaches will be there.

 

WARM UP

Coaches Warm up

 

WOD

For Time:

1 Mile Run ( 4 Laps around the track )

Rest, Then…

1 Minute max effort for reps of each station:

– Sit ups
– Push ups
– Air squats

* All athletes/ competitors will start at the same time for the mile and for the max effort. Once the clock starts for the max effort movements we will not take any breaks between stations. We will perform each movement as soon as the minute for the previous movement has expired.

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