WOD's for the Week

This is the final week for our paleo challenge. Finish strong! To see just how strong you have gotten we are repeating the WOD's we did the last week of July. We will compare the results and see who improved the most in the workouts. Do the workouts this week exactly like you did them before so we have only one variable to compare: time. If you don't remember what weight you did or what you scaled, the sheets that I recorded your first workouts on are on the bench.

I forgot to change the warm up on the board from last week. I remembered after I got home. I meant to write 400 meter run or 500 meter row then 3 rounds of Samson stretch, 10-squats, 10-push-ups, 10-pull-ups, 10-sit-ups, then Burgener warm up (because we have snatches coming up). If you see this please change the board for me or do whatever warm up you do and it will be fine. I wanted everything to be the same as last month but it may not be. Sorry about that.

Please be aware of the times this week that there will be no class. Monday and Tuesday at 11am and 4pm there will be no one available to train you so you will need to come at the other available times. Also Thursday at 11am there will be no class. We are taking Lydia to Iowa and will be back for Wednesday classes as usual.

MONDAY 8-29-11
for time: Row 2K

TUESDAY 8-30-11
"Hotel Workout #3"
AMRAP in 20 minutes:
5 Push-ups
10 Sit-ups
15 Squats

WEDNESDAY 8-31-11
"Helen"
3 Rounds for time:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups

THURSDAY 9-1-11
"Randy"
for time: 75 reps Power Snatch (75, 55)

FRIDAY 9-2-11
Max Front Squat

SATURDAY 9-3-11
Make up day for any paleo challenge WOD's you missed.
Turn in your food logs any time after 8-31-11. I will check them and announce the winners next week.
GOOD LUCK TO YOU ALL!