BB Floor Press 3 Rep Max
Paleo Challenge Benchmark #2
“CFG Open WOD 11.2”
AMRAP 15 Minutes
9 Deadlifts (155,105)
12 HR Push Ups
15 Games Style Box Jumps (24,20)
Hand Release Pushups are very hard to perform properly. For true RX HR pushups the hips and thighs can not make contact with the ground. Only the Chest makes contact with the ground. If you pause at the bottom and lay flat then you must establish our hips and thighs off the ground before pushing back up. Also the hips and shoulders must move together in a tight plank. Worming is considered scaling.
Active Recovery/Rest Day
On Active Recovery Days Use the Endurance WODs Posted or Just Mobilize and Recover
2-3 rounds : Run 1 Mile rest 3 minutes
1. 100 weighted ABmat Situps
Sunday January 19th “South Coast OPENs Classic Throwdown”
We will need judges and volunteers for this event on Sunday. Judges and Volunteers will be required to attend the Judges meeting at 8am. 1st Heat will be at 9am. We will be done before the Pats Game, don’t worry. We really need your help and will deeply appreciate it. Judges will be fed and taken care of all day. Please message Justin or Myself through FB or email to reserve your spot as a volunteer. You can also just respond to the comments on this Post.
Saturday January 25th “East Coast Champoinships”
Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001