Monday

 Are you still eating Paleo???



Max Effort
Overhead Squat 5,3,1+ 



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 burpees



Post loads and times to comments.....

Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face and hear your coach yell at you that you are not going low enough.
Chest to the deck, not your gut or hips. Move in one plank... do not lift your chest up and leave your hips behind (to be demonstrated in class).
There are a lot of push ups to do, you do not need a 'no rep' in this workout. 


WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats



Post time to comments.

Thursday

MAX EFFORT
Front squat 5,3,1+



WOD
For time complete the following:
30 SQUAT clean and jerks 135/95lb

Wednesday

MAX EFFORT
Deadlift 5,3,1+




WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55/35lb)
12 Pull-ups



Post time to comments.



.......

Tuesday

MAX EFFORT
Shoulder press 5,3,1+




WOD
Row 500m
30 split snathces 115/80lb
30 box jumps 30/24
30 burpees
Row 500m 


Post loads and times to comments.....

Monday

MAX EFFORT
Back Squat 5,3,1+
Box Jump 3,3,3 (85% of max height)


WOD
3 rounds for time of:
10 hang power cleans 135/95lb
2 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

So, do 10 hang power cleans, then do 2 rounds of Cindy. do three rounds of that sequence.


Post loads and times to comments......


......