* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

50ft Handstand Walk

100 Alternating Pistol Squats

50ft Handstand Walk

75 GHD Sit-ups

50ft Handstand Walk

50 Overhead Squats 135/95

50ft Handstand Walk

This is meant to be a Wodapalooza prep workout based on some stuff they released. Because we have limited GHD’s, either stagger start, or if you’re not competing at Wodapalooza perform V-Ups instead.

4) AQAP:

1 Legless Rope Climb 15ft

2 Rope Climbs 15ft

50 Calorie Bike

2 Legless Rope Climbs 15ft

2 Rope Climbs 15ft

40 Calorie Bike

3 Legless Rope Climbs 15ft

2 Rope Climbs 15ft

30 Calorie Bike

4 Legless Rope Climbs 15ft

2 Rope Climbs 15ft

20 Calorie Bike

If we are short on Assault Bike, perform 150% of the Calories on either the Rower or Ski Erg.

5) 5 sets of:

10 Chest-to-bar Pull-ups

10 Toes-to-bar

50ft Heavy Dog Sled Push

This is not for time. Goal should be on large unbroken sets, trying to string the Chest-to-bar into the Toes-to-bar. Dog Sled should be HEAVY!

6) Deficit Handstand Push-ups: 10 minute EMOTM

You choose the reps and whether you want to do Strict or Kipping.

7) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

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