EMOM: Strict Pull-ups
Every Minute on the Minute for 5 Minutes:
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.
AMRAP 30 mins: Wall Balls, 200 m, Lateral Burpee (Over Barbell)s and Power Cleans
Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)
Photos by Rob W.
30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Understanding What Coaches Can and Can’t Do www.theboxmag.com