WOD:

1) 20 minutes EMOTM: Minutes 1-5 = 3 Jerk Balance, Minutes 6-10 = 2 Halting Jerks, Minute 11-20 = 1 Jerk

Change weights as you need to. Use the first two drills as skill drills. After that if you’re feeling good build heavy, if you’re not work in the 80% range for as many reps as you can.

2) 12 minute AMRAP:

12 Power Cleans 135/95

12 Burpees

12 Box Jumps 24/20

Goal for this workout should be consistent pacing, think about trying to have each round time as close as possible.

3) Football Bar Bench Press: 5 x 3 @ Mid Grip

Rest 2 minutes between sets. Work as heavy as possible.

4) Bar Muscle-ups: 10 minutes EMOTM

Practice or reps if you have them. Don’t do a ton of reps, focus on technique and movement quality.

5) Double Bent Over Dumbbell Kickback: 3 x 12

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Paleo Challenge

The Paleo Challenge ended officially last Thursday, but athletes retested their Benchmark workouts on Monday. It has been amazing and inspiring to see some of the amazing transformations many of you have made whether it has been a first change to your diet and introducing a more intensive exercise regime, or hopping back on the wagon and getting your lifestyle cleaned up a bit. Congratulations to you all, you did an amazing job.

In first place we have Lan…

Lan dropped 12.4% of her Bodyweight (15lbs), made it to the gym 53 days out of 60, decreased her Met-con time by 29.31%, and finished out with 894 Paleo Points

Second place goes to Mr. Jameson…

Jameson dropped 9.31% of his Bodyweight (18.4lbs), made it to the gym 48 out of the last 60 days, decreased his Met-con time by 42.7%, and finished out with 823 Paleo Points

Rounding out the top 3 is Jennie P…

Jennie dropped 4.57% of her bodyweight (7lbs), made it into the gym 48 days out of the last 60, decreased her Met-con time by 32.44%, and accumulated 892 Paleo Points.