3/4/13 – Monday

Written by josequan. Posted in Fitness

OPEN COMPETITORS:

The first open WOD is coming out in 4 days (March 6, 2013) at either 10 or 11 AM Saipan time. If you haven’t registered yet and know you are going to compete for the 2013 open you have until March 10th to register (March 11th for us).

REGULAR CLASS:

Depending on what the open WOD is we will be programming it on Fridays for the upcoming weeks.

 

60 DAY PALEO COMPETITORS

YOU GUYS HAVE 11 DAYS LEFT ON THE PALEO CHALLENGE!!!!!

Mark your calendars for these upcoming dates:

MARCH 11, 2013 – POST PALEO WOD TEST AT THE ADA GYM TRACK & FIELD ( 1 MILE FOR TIME, 1 MIN AMRAP EACH- PUSH UPS, SIT UPS, AIR SQAUTS)

MARCH 13 & 14, 2013 – POST PALEO WEIGH-IN, BLOOD PRESSURE READING, AND BODY FAT READING.

* You can weigh-in and take your readings on only those 2 days you pick which day you would like to come in. Your challenge will be over after you have weighed-in and taken your readings. We will not take your readings earlier than the 13th and later than the 14th. If you still have not been disqualified from the competition you are still in the running to win, but if you miss any of the events above you will be disqualified.

MARCH 14, 2013 – POST 60 DAY PALEO CHALLENGE LECTURE AT 5:15 PM. THERE WILL BE NO WOD. TREAT IT AS OPEN GYM WHERE YOU CAN COME IN AND WORK ON A SKILL.

 

WOD

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B.
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

 

*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 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B.
For time:
Row 1000 Meters
15 Wall Climbs
Run 1200 Meters

Rest exactly 6 minutes, and then . . .

C.
For time:
Row 1500 Meters
10 Wall Climbs
Run 800 Meters

Rest exactly 6 minutes, and then . . .

D.
For time:
Row 2000 Meters
5 Wall Climbs
Run 400 Meters

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