Strength WOD 5X5 Good Mornings

Track Triplet

3 Rounds for Time

8 Split Snatches (115,85)

7 Bar Muscle Ups (3 pull ups, 3 dips for each muscle up is scaled version)

400 Meter Run

70 days until the Wild West Throw Down

do you have your team? Are you training?

strength WOD

6 sets x2 reps- Hang Squat Clean *every two minutes increase weight to establish a 2 rep max.

WOD

4 minute AMRAP

6 chest 2 bar pull-ups

3 right/ 3 left DB Plank Rows (40,25)

4 minute rest then repeat 4 minute WOD again starting where you left off.

(Make sure you post your heaviest load on squat clean and rounds and reps on WOD)

Strength WOD

10 minute EMOTM

3 position snatch- pull + high hang + Squat snatch (ground, knee level, hip level, squat snatch)

WOD

5 Rounds for time

400 M Run

15 OHS (95,65)

Skill/Core work

10 minute AMRAP- Quality not speed!!!

30 second ring hold

60 second Dead bugs

WOD

7 minute AMRAP

7 Ring Rows

7 Dead lifts (225,145)

5 Minute Rest

7 minute AMRAP

7 KB SDHP (70,55)

7 HSPU

Not to sound totally cliche but ALL of our 9 participants were winners in this challenge! There were some amazing results in a short amount of time! I would suggest you talk to them about how you can benefit from at least some form of the Paleo lifestyle!

1st Place- Mario “Mad Man” Martinez 477 points

2nd Place- “The Unstoppable” Gil Still 469 points

3rd Place- “Jammin” Jayne Jones 464 points

4th Place- “Runnin” Raven 437 points

5th Place- Veronica “Snatch” Martinez 390 points (Seriously, she has the best snatch technique)!

6th Place- Mike “Arms” Archuletta 259 points

7th Place- “Jumpin” Jess Rabe 162 Points (She has some sheets she hasn’t turned in)

There was a tie between Amber and Joe Gier for 8th place! Should we make them have a row off to settle it?!?!?

Congrats to all of you! You had some amazing results!

Some of the changes

Veronica- Dropped 10 lbs, increased power clean by 10lbs, improved 400 run by 18 seconds.

Mario- Increased Cindy reps by 2 full rounds, improved clean by 20 lbs (competed in Bomb City Battle)

Jayne- improved 400 run by 11 seconds, did more pull ups during Cindy, improved power clean by 15 lbs, handstand hold for 30 seconds! (Competed in Bomb City Battle)

Raven- Completed a 5k at a life time PR! Got her bar muscle up improved Cindy by one round and increased clean by 10 lbs.

Jess- Improved Cindy by 2 rounds and improved clean by 20 lbs!

Gil- He adopted this life style through and through! He did really well with this challenge and his results show it! He lost over 20 lbs! His 400 impoved by 18 seconds, improved cindy by 2 rounds, improved clean by 20 lbs, and knocked out that rope climb! (Competed in Bomb City Battle)

Mike- lost 20 lbs also, impoved 400 by 5 seconds, impoved cindy by almost 2 rounds! (Competed in Bomb City Battle)

Come work on your goat! What move to you hate? Do it till you love it!!!!