January 2013

“Skinny Christine” 3 RFT 300M Row 12 deadlifts (body weight) 21 box jumps (20″ both guys and gals)

1. Work up to a 1RM OHS 2.Max reps OHS 75% of 1 rm 3. 3rft 4 snatches (135/95) 12 pistols 20 T2B

review rope climbs 3 rnds for time 5 rope climbs 10 K2E 40 double under

1. Work up to a 2RM Front squat 2. 12-9-6 Thrusters(115/85) Muscle ups

review snatches practice getting up on wall for HSPU OTM ladder 20 minutes (95/65) min 1 min 2 Min 3 etc…. 1 snatch 2 snatch 3 snatches 1 HSPU 2 HSPU 3 HSPU we are scoring the full complete round. So if you get 10 snatches and 10 hspu and fail at 11 minutes the

Paleo Challenge Benchmark WOD. “Cindy” 5 pull ups 10 push ups 15 squats 20 MIN AMRAP

5 rnds for time 400m run 21 kb swings (70/53) 8 burpees

1. 3RM clean and jerk touch and go 2. 21-15-9 Deadlift (225/155) box jumps (30/24)

Here is how the challenge will work Paleo Challenge Point System The Challenge o As Fitnessters we love points, so yes we have a point system. o In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT

1. Thruster Max rep of unbroken Thrusters 115/85 x 3, 1 minute rest between sets. unbroken for this means no stopping anywhere. If you pause at the bottom, on the rack or overhead it is a broken set. 2. Tabata Row for calories