Category: Move

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) AQAP: 60 Calories Rowed 40 Thrusters 45/35 50 Burpee Box Jump Overs 24/20 40 Thrusters 45/35 60 Calories Rowed Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 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 Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 8 minute Up Ladder: 3 Push-ups 3 Deadlifts 115/75 After the round of 3, then go 6, 9, 12, etc. until 8 minutes is up. Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Push Press EMOTM: Minutes 1-5, 3 reps, Minutes 6-15, 2 reps, Minutes 16-25, 1 rep Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 12 minute AMRAP: 10 Burpee-to-Target 15 Ring Rows 20 Wall Balls 14/8 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 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 Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Alternating Dumbbell Lunges: 3 reps/leg EMOTM x 12 sets Pick a pair of relatively heavy dumbbells. Alternate reps on each leg. Build in weight if you feel comfortable over the 10 minutes. 2) Deadlift: 3 reps Every 75 seconds for 10 sets Start around 60% of your 1RM Deadlift. Build as heavy as deemed fit. Reps should be Touch and Go. 3) 10 minute AMRAP: 10 Deadlifts 95/65 20 Abmat Sit-ups 40 Single-unders Extra Work: 4) Hollow Position: Tabatta 8 x :20/:10 For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments