10.16.16 “Dominator”

October 16, 2016

There are just two weeks left in the Lurong Paleo Challenge!!! These last two weeks can really make a difference. Let’s be as strict as possible and let’s finish this challenge just like we intended! The “Benchmark Plus” WOD will be prescribed on Tuesday and you will have all week to make it up if you miss it. You must complete this benchmark WOD to complete your challenge. The second benchmark wod will be prescribed next week and the final measurements and weigh-ins will be taken at the end of next week as well! Let’s do this!!!

Pineapple Almond Butter Chicken!

Pineapple Almond Butter Chicken! From Paleoleap.com

FOLLOW THIS LINK FOR FULL RECIPE: http://paleoleap.com/pineapple-almond-butter-chicken-skewers/

 

FITNESS & LIFESTYLE

STRENGTH
EMOM 10 Minutes
1 Power Clean
-add weight each set up to a max

METCON
“Dominator”
10-9-8-7-6-5-4-3-2-1
Power Clean (135,95)
200m Run (after each round)
-20 MINUTE CAP-

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 Rounds
20 V-Ups
20 Leg Raises
60 Bicycle Crunches

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

OLY
EVERY 2 Minutes for 14 Minutes
Snatch pull + snatch Pull + Full Snatch
Work on the Bar meeting you at the hips at the top – not you humping the bar-
work up to a heavy

 

PERFORMANCE & SPORT

A. OLY
EVERY 2 Minutes for 14 Minutes
Snatch pull + snatch Pull + Full Snatch
work up to a heavy

B. ACCESSORY
Snatch Grip Behind the Neck Push Press
7×3
work up to a heavy

B. METCON
“Dominator”
10-9-8-7-6-5-4-3-2-1
Power Clean (135,95)
200m Run (after each round)

Comments

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  1. Willhuntforfood Reply

    Team rac
    Joe 16:34 rx
    Pete 16:35 75# jump squats
    Tim 17:48 rx
    Andy 17:48 rx

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