Hang Clean 1 rep max

Posted: February 4, 2013 in Uncategorized
Tags: ,

Today is day 1 of our Paleo Challenge. We had a great turnout for the seminar this weekend. If you did not make it to the seminar, but would still like to compete in the challenge, please complete the following this week:

-Have your body fat recorded
-Have your waist to hip ratio recorded
-Have your body weight recorded
-Complete one or both of the benchmark WODs this week. We will have one on Monday and another on Wednesday.

We will be repeating this at the end of your 30 days. Top 3 winners will receive prizes. Please make sure you report all your scores to me so I can record them. This includes your measurements.

Also, if you want in on the next order of Paleo meals from Alba. Order forms and money are due by Sunday, 2/10/13.

Hang Clean (catch will be athletes choice, power or full)

3,3,3,1,1,1

Conditioning

Click Here To Watch 12.5 Demonstration

WORKOUT 12 . 5

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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