GymCore CrossFit WOD Wednesday, Jan. 18, 2012
Strength: 25 Strict Pullups (as few sets as possible) Ring Dip Progressions and Practice Challenge: 500m Row WOD: 18-15-12-9 KB
Strength: 25 Strict Pullups (as few sets as possible) Ring Dip Progressions and Practice Challenge: 500m Row WOD: 18-15-12-9 KB
Strength: 5×5 Press WOD: 6 Rounds 7 Power Cleans 115/80 7 Push Presses 115/80 20 Lateral Bar Jumps Stretch/Foam Roll
Greg will be writing your points from the first week of the Paleo Challenge on the tally board today (or
Strength: 5RM Deadlift Challenge: Tabata Squats rest 3 mins. WOD: AMRAP 10 mins. 10 Pushups (hands off) 10 Knees to
Saturday: GymCore was rockin’ yesterday morning at the 9 AM Buddy WOD. 12 teams of 2 gave their best for
9am: Open Gym/Make-up WOD 10am: Yoga w/ Kat Mansfield Remember, plus 5 points for Paleo Challengers who attend Yoga Class
8am: Open Gym/WOD Make-up 9am: Buddy WOD Teams of 2 2) 8 min. AMRAP Periods 2 mins. rest between periods
…SHE GOT IT! Strength/Challenge: 5×5 Pullups (for band users) or 1RM Pullup WOD: AMRAP 12 mins. 10 Hang Power Cleans
This is the 2nd and final Benchmark WOD for the Paleo Challenge. Remember, if you can’t make it to the
Weightlifting: 5×5 Power Clean WOD: 5 Rounds 20 Situps 10 KB Snatch (each side) 53/35 15 Supermans Stretch/Foam Roll