WOW #21

It’s Paleo… Bruce and I spent Sunday making the pigs, so you can spend the WOW Testing the out. You might want gloves for them. We are going to work on something to soften the edges. Oh…and it might get loud. 4 Min AMRAP: 5 Flips 10 Jumping...

Strength and Endurance 9/23 – 9/29

Endurance WOD’s: #1. 4-8 x 400m TT, 3:00-4:00 recovery #2. 3-7 x 4:00, recover 3:00, hold distance steady across all efforts #3. 10k TT Strength WOD’s: Wendler Week #3 #1. Shoulder Press 5 @ 75% 3 @ 85% 1+ @ 95% 5 x 15 Dips 5 x 10 Chin Ups #2. Deadlift 5 @ 75% 3 @ 85%...

Warm Up 9/23 – 9/29

500 m Row 50 ft Leg Swing/Knee Hug 50 ft Walking Lunge with Rotation 20 PVC Pass Throughs 15 Ring Row 15 GHD Sit Ups 15 Back Estensions 20 BB Good Mornings