10RM PP the “Little Dipper”

Friday, December 20th, 2019

Happy Birthday Carlos D!

And congratulations to Oscar, today is his wedding day! 

Work Out of the Day

SKILL/SWOD

10RM Push press

METCON

“Little Dipper”
21-15-9
PJ 135/95
Lateral Burpee over bar (B.O.B.)
Cap=15 minutes

RX+

Silverback Primer

3 Rounds:
10 Glute Bridges
:15 Secs Single Legged Glute Bridge Hold (each)
:30 Secs Front Rack Hold
:45 Secs Plank Hold
Aim is to better last week.

Tempo Front Squat

On the Minute x 9:
1 Tempo Front Squat Tempo:
3 Secs Down
3 Secs Bottom Pause
3 Secs Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Conditioning

“Stair Master”
30-20-10:
Row Calories
DB Box Step-Ups (50/35/20) (24″/20″)
Directly Into:
10-20-30:
Alt DB Sn (50/35/20)
Wallballs (20/14/10)

Midline

Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support

NEWS & UPDATES

PALEO STORE

Have you checked out our paleo store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

 

New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.


They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

 

While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!