8/19/13 WOD


 

The 2014 Lurong Living Paleo Challenge!

FUNCTION

A. 3 Rounds (not for time)

30-40 Double Unders or 1 min Double Under Practice

3 Wall Walks- work to nose to wall

15 Toes Through Rings

B. 5 x 2 Push Jerks- build to heaviest possible with good technique; rest as needed.

C. Stable Bar Dips- 3 x Max Reps (tempo- 3 count down, 2 count bottom, explode up); rest 90 sec.

D. For Time:

300 AD Cals

*Notes- Record score for D. 3-5 min cool down stretch after.

DRIVE

A. 3 Rounds (not for time)

40-50 Double Unders

12-15 Shoulder Touches

8-10 Strict Toes to Bar

B. 3 x 5 Back Squat- add 5lbs from last week.

C. 3 x 5 Bench Press- add 5lbs from last week.

D. 4 Rounds of:

500 m Row

*rest 1:2 (work/rest)

*Notes- shoulder touches work to nose to wall (next step is handstand walks). On part D. 20 yd Prowler Push Penalty for every 2 sec slower then fastest row, DO NOT pace yourself! This is the 10th week of the cycle, weights should be very heavy, two more weeks until retesting. 3-5 min cool down stretch after.

Posted on: August 18, 2013admin

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