Just a heads up…in May we will be doing an “In House” monthly competition so there will be a sign up on the whiteboard if you are wishing to participate…more details to come, but it should be some good fun!! So watch for the details and sign up!!
Also thinking about a NON-Paleo Shape-up Challenge for May…Who would like to help out with this?? I’ve got tons ‘O things on my plate right now so would love it if someone could spearhead it! 🙂 (Maybe the gal who suggested it! 😉 )
Summer Sports and Recreation Camps…see Programs on the website for more information…limited spots available!
Shirt designs will be done soon, look for the pre-sale sign up! We will have t’s and tanks! 🙂
Time for some mid-week motivation…How bad do you want to change?? Then get to the box and SHOW ME!! 🙂
WODs
mobility work
mobility work for 10 min
strength: 10-10-10 handstand push-ups (work with hardest progression first)
handstand push-up (at a deficit), split leg Bulgarian squat  http://www.youtube.com/watch?v=wOno7r_FmkE
[advanced] 10-10-10 reps of: handstand push-up (at a deficit) [then] 6-6-6 reps of: split leg bulgarian squat
[advanced wod]: 800m run – 20 C2B pullups – 25 thrusters (115/85) -20 C2B pullups – 800m run
weighted step-ups, burpee, etc…
Male Rx
6 minute AMRAP of: 1 rep of 20 in weighted step-ups at 95 lb 1 rep of burpee
2 reps of 20 in weighted step-ups at 95 lb 2 reps of burpee
3 reps of 20 in weighted step-ups at 95 lb 3 reps of burpee
4 reps of 20 in weighted step-ups at 95 lb 4 reps of burpee
5 reps of 20 in weighted step-ups at 95 lb 5 reps of burpee etc…
rest
[then]
10-8-6-4-2 reps of: wall ball at 20 lb
wall ball sit-up at 20 lb
Female Rx
6 minute AMRAP of: 1 rep of 16 in weighted step-ups at 65 lb 1 rep of burpee
2 reps of 16 in weighted step-ups at 65 lb 2 reps of burpee
3 reps of 16 in weighted step-ups at 65 lb 3 reps of burpee
4 reps of 16 in weighted step-ups at 65 lb 4 reps of burpee
5 reps of 16 in weighted step-ups at 65 lb 5 reps of burpee etc…
rest
[then]
10-8-6-4-2 reps of: wall ball at 14 lb wall ball sit-up at 14 lb
WOD Notes
I really hate repeating myself, but people, you have got to work on Mobility if you want to get the most out of your workouts AND to prevent injury! It is up to YOU to make yourself BETTER THAN YESTERDAY!!!
Now, go do something EPIC!
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Have an Epic Day!!
Work Hard, Eat Clean, Be Blessed!!
