Tue – 07/09/2013

VIDEO: For the next week or so we will be posting a series of videos featuring Robb Wolf (Best Selling Paleo Expert) giving a grocery store tour, explaining the simple details about food fuel.

We start off with “A Grocery Store Tour with Robb Wolf: Intro, Bakery, Cheese and Produce”

The Kids Summer Camp Session Two starts Monday, July 15th. Please let us know if your child will be attending.

WOD

Extra) Bar Dips, 4X6-8 – Heaviest possible
Rest as needed

1A) Overhead Squats, 4X6 (from ground, if you can’t snatch it, don’t overhead squat it)
Rest 90 seconds
1B) Strict Pullups, 4X4-8 (if easy, pull higher and slow descent)
Rest 90 seconds

2) Four rounds for times of:
10 Burpees
15 Kettlebell Swings (54/35 lb)
30 Double-Unders
Rest 90 sec between rounds

Competition Training

1) Three rounds, not for time, of:
10-12 Butterfly Pullups
(working on smooth, efficient rhythm and mechanics. If you have a good butterfly do C2B butterfly)
45-60 second Nose-to-Wall Handstand Hold
3-5 Skin the Cat
(these should be slow and controlled, like this)

2)Split Jerk, 3@60%, 2@70%, 2@80%, 1@90-95%
Hold receiving position in all sets for 1 full second before recovering, technique over weight.
Rest as needed

2) Behind the Neck Push Press, 5X3 – Heaviest possible
User Jerk blocks, drop and reset between reps. Rest as needed.

3) 5 min AMRAP:
5 Burpees
5 Ring Dips from Muscle-Up Station
1 MU + 5 Ring Dips, Scale with jumping MU