Paleo, Now Boarding

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5-27-2010 Make up yesterday’s presses if you missed them. 7 sets for load: 2 Power Cleans + Split Jerk L + Split Jerk R rest 2-3 min b/t sets Mobility: 3 rounds: Pullover stretch x10 + 10 sec hold pullover stretch w/hands supinated x 10 Active shoulder lift x10 + 10 sec hold Down dog shoulder stretch x 30 sec … Read More

Who’s Who: Stephanie!

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WOD 5/25/2010 Post load/time to comments A.  Press: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set! + 25 Squats 21 Bench Presses 135/80lb 50 Squats 15 Bench Presses 135/80lb 75 Squats 9 Bench Presses 135/80lb Flexibility/Mobility Focus Shoulder or Hand Bridge … Read More

Devil In Gold and White

Xi XiaNews11 Comments

5-25-2010 Make up yesterday’s squats if you missed them. 5 rounds: On a two minute timer, sprint 400m AMRAP pullups in the remaining time. rest 2 minutes b/t rounds Mobility: Elbow rotations x 10/10 Wrist pushups x 10 + 3 rounds Cobra + Pigeon L+ Cobra+Pigeon R. Head to head on Satan’s tricycles Nick G’s last piece on the NW … Read More

Who’s Who: Mike!

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WOD 5/24/2010 Post load/time to comments A. Back Squat 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set! Stretch shoulders b/t sets. + Airdyne Baseline! 2 at a time start head to head: Airdyne 25 “units”, then Run 400m 40 Squats 30 … Read More