WOD:

1) Bench Press: 5-5-5-5-5

Warm-up as needed. Rest 2 minutes between working sets. Establish a 5RM for the day, other 4 working sets should be within 80% of this.

2) 12 minute AMRAP:

12 Power Cleans 135/95

12 Burpees

12 Box Jumps 24/20

Extra Work:

3) Double-unders: 10 minutes Practice

If you have a consistent 50 Unbroken Double-unders in workouts work on Triple-unders.

4) V-ups: 3 x 15-25 reps

Rest 90 seconds between sets.

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.