WOD 4/30/14
8 Minutes of Calf/Ankle/Hip/Back Mobility
A- WU- 400M Run @ 50-90% RPE + 2 Rounds of 1 Minute Each: Walking Lunges/Wall Facing Shoulder Taps
B- Power Clean (below the knee)- 15 Minutes To A Challenging Set of 6 Reps; 2-3 Minutes Rest Between Efforts
Notes: Should only be 4-6 work sets total/Touch and go reps/Use a load that allows for smooth consistent repetitions with minimal compensation.
C- For Time: 400M Run/21 Power Clean (95/65)/21 Ring Row/400M Run/15 Power Clean/15 Ring Row /400M Run/9 Power Clean/9 Ring Row/400M Run -25 Minute Cap
Notes: Start first round and finish last round with a 400M Run/Weight can be scaled up or down but ensure that there are no drops!
Good luck to those on the last day of their Paleo Challenge! 🙂 This is the benchmark WOD:
WOD: 500m row, 30 pushups, 40 situps, 50 air squats, 500m row
A- WU- 500M Row @ 1:41 + 2 Rounds of 1 Minute Each: Walking Lunges/Wall Facing Shoulder Taps
B- Power Clean (below the knee)- 15 Minutes To A Challenging Set of 6 Reps; 2-3 Minutes Rest Between Efforts 95/115/125/135
C- For Time: 500M Row/21 Power Clean (105)/21 Ring Row/500M Row/15 Power Clean/15 Ring Row /500M Row/9 Power Clean/9 Ring Row/500M Row -16:19 rx+
Paleo Benchmark – 500m row/30 push ups/40situps/50air squats/500m row — 7:47 (44 sec improvement, i’ll take it)
B- Power Clean (below the knee)- 15 Minutes To A Challenging Set of 6 Reps; 2-3 Minutes Rest Between Efforts — stopped at 65#, 6 reps is hard!
Notes: Should only be 4-6 work sets total/Touch and go reps/Use a load that allows for smooth consistent repetitions with minimal compensation.
C- For Time: 400M Run/21 Power Clean (95/65)/21 Ring Row/400M Run/15 Power Clean/15 Ring Row /400M Run/9 Power Clean/9 Ring Row/400M Run -25 Minute Cap — we subbed 500 rows for the run on this beautiful day. Dropped down to 55# after the set of 21 power cleans — 19:25
Stay dry folks!
Nice job scaling up Greg. Getting out of your comfort zone is the best way to test / push yourself. Keep getting better.
Thank you Iz for modifying the wod and Tammy for saying just “come to the gym”! Wrist probs have been really bumming me out and it was good to hear that I should still just come. Good job to Shara on the benchmark PR!~
I did kinda crappy… better next time.
My pleasure Sara 🙂 Tammy is absolutely right just keep coming, we will continue to modify as necessary.
Strength Technique @ 5pm
A. Warm Up – 50 Wall Ball (30# ball) / 60 cal. row – 7:04
B. Work to heavy set of 6 with the Axle bar – I got to 205# but failed at 4 reps.
C. 20 Burpees / 21 Power Cleans 135# / 21 Ring Rows / 20 Burpees / 15 Power Cleans / 15 Ring Rows / 20 Burpees / 9 Power Cleans / 9 Ring Rows / 20 Burpees
Time – 14:56
Absolute monster.
^^WORD
Recipe for paleo challenge: Czech Meatballs
ingredients:
1 clove garlic, minced
1/2 tsp salt
1 tablespoon caraway seeds
1 tsp paprika
1 Tbsp ground black pepper
1 cup fresh parsley minced (makes about 1/4 cup)
1 Tbsp grainy mustard
1 large egg
2 lbs ground pork
1) Preheat oven to 400F. Cover a large baking sheet with parchment paper or aluminum foil.
2) Mix all the ingredients except the pork in a bowl with a spoon. Crumble in the pork and mix it up with your hands til it’s all nice and combined.
3) Roll the mixture up into balls with your hands and place them on the baking sheet. About 1 Tbsp per ball. Moist hands will prevent them from sticking to your fingers.
4) Put them in the oven for about 20-25 minutes until golden brown and cooked through. If you want to be like us, serve it with a mini bowl of the grainy mustard and dip gingerly.
When I do these again I’ll probably give them a little stir with a spatula about halfway through, to make them evenly colored and prevent the fat from concentrating on one side.
protip: These are even better cold the next day.
I should note that this is care of Well Fed which also has a lot of other good stuff.
A) 500M Row + 2 Rounds of 1 Minute Each: Walking Lunges/Wall Facing Shoulder Taps
B) Power Clean (below the knee) 6 Reps – 45/95/115/135/155
C) For Time: 500M Row/21 Power Clean @95/21 Ring Row/500M/15PC/15RR/500M/9PC/9RR/500M – 16:20
Ring Rows are tough.