1/16/13: Wedneday – Day 3 of 60 day Paleo challenge

Written by josequan. Posted in Fitness

 

Great Paleo recipe site:  www.paleomg.com

WARM UP

400 M Run

Then…

3 Rounds not for time:
3 Burpees
3 Inch worm push ups
8 walking lunges

 

WOD

7 Rounds for time:
7 HSPU (Hand Stand Push Ups)
7 Thrusters (95# / 65#)
7 Knees 2 elbows
7 Power Cleans (95# / 65#)
7 Burpees
7 KB swings
7 Pull-ups

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

 

Strength

1a) 5 X 3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5 X 3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5 X 3 Split Press – heavy, rest 45 sec. DEMO VIDEO

 

Endurance

Run
2  X  800 Meter
2 Minutes rest

Row
3  X  700 Meter
1:30 rest

Swim
1600 Meter for time

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