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Wednesday February 29, 2012

Great Paleo site….http://paleomg.com/  

Level 1

A. Back Squat – build to a tough single; rest as needed

B. 85% of A – amrap @ 3010; 1 attempt

C. Chin Up – build to a 1RM; rest as needed

D. 85% of C – amrap @ 3010; 1 attempt

Level 2-4

A1) Back Squat @ 20×0; 8-10 Reps; Rest 30 sec; 4-5 sets

A2) J. Pull Up or banded pull up @ 20×0; 8-10 reps; Rest 2-3 minutes; 4-5 sets 

 

Movement Prep for:

50 Pull Ups(C2B if able) (Level 1) OR SUB  25 banded and 25 Push ups (Level 2-4)

50 wall balls – 20#/14# 

400 Meter Run

 

_____________________________________________________________________________________________________________________________

Nick 5:27

Aaron 8:45

Kay 8:00

Lance 6:56

Laura R. 6:27

Tony 7:02

Liz 7:41

Kimi 7:40

Danielle 7:30

Lisa P. 7:10

Jolene 7:14

John C. 7:20

Jesse 8:05

Reno 6:10

David

Steve 6:54

Sam

Allison 7:26

Scott 6:38

Julie Su. 6:53

Larry

Cynthia 6:32

Yaisa 8:01

Katy G. 5:57

Julie Sa. 6:23

Andi 6:04

Zac 7:17

 

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