“No Clock” Week. We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts with no concern for the time to complete the day’s routine. Warmup: 3 rounds of 400 meter row, 5 – 1 inchworm into 2 piked pushups, 5 – shoulder circles…
AMRAP in 12 minutes plus finish round of 21 KB swing 55/40 15 pullup 9 ring dip Warmup: 3-4 rounds of 250M row, 10-toes to bar, 10-GHD hip extensions, 5- inchworm into 2 piked pushups, 30 second squat stretch/hip openers Cool Down: Coach’s Choice
For time 1200 meter row then 3 rounds of 21 thruster 45/35 100 single unders 50 double unders then 800 meter row
Skill or Strength: Clean & jerk WOD: EMOM for 10 minutes 5 power cleans + 1 jerk 135/95 AfterWOD: 3 programmed stretches, on whiteboard
We make a batch of paleo mayonnaise just about every week. It’s a great base for all sorts of sauces and salad dressings, as well as for egg salad and chicken salad recipes. Don’t be afraid of healthy fats. While this recipe might take a few practice runs before you get the consistency just right,…
