3/11/13 – Monday / Post-Paleo WOD test

Written by josequan. Posted in Fitness

ATTENTION:

6 AM class will be CANCELLED for only today, MONDAY, March 11, 2013. This is because we are doing the POST-PALEO WOD TEST at ADA GYM TRACK AND FIELD.

5:15 PM AND 6:15 PM classes meet at the ADA GYM TRACK AND FIELD for the POST-PALEO WOD TEST. This will also be the WOD for the day due to the limited amount of trainers we have. Sorry for the inconvenience.

7:15 PM / Beginners / On-ramp class we will be meeting at the BOX a.k.a. the gym in Chalan Kiya. If we are not there yet please be patient with us because we are driving over from the track and field.

 

WOD

For Time:
1 Mile Run

Then…

Max Reps for 1 minute of each movement:
1. Sit-ups
2. Push ups
3. Air Squats

*Each movement will be performed one right after the other. You will only have 10 Seconds to prepare for the next movement.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)
Muscle-Ups x 3-8 unbroken reps

B.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

Build over the course of the four sets.

C.
Four sets of:
Snatch x 1 rep
Rest as needed

Continue to build with singles for four attempts.

D.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Hang Snatch x 5 reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps

E.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

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