Month: September 2015

THURSDAY 10.1.2015 WOD

OPTION #1 ACTIVE RECOVERY A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system out. You should be able to hold an easy conversation. B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. C. 15 Minute skill work session. Pick a skill or 2 that you need work on …
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WARM UP: Jog 1 Lap then… 20 Dead Bugs 20 Single Leg Glute Bridges (10 & 10) 20 Bird Dogs 20 Glute Band Walks (10 & 10) Jog 1 Lap then… 2 RFNT 10 Air Squats 10 Pushups 10 Situps PART 1: FITNESS with a Partner P1 completes a full round then P2 completes a …
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Smoky Wing Recipe

Thanks to Michael Suchy for sharing this wing recipe he tried for The Challenge! You can find this recipe in Diane Sanfilipo’s Practical Paleo cookbook or on her website, Balanced Bites Smoky Wings: 1 dozen chicken wings 2 tablespoons melted coconut oil, bacon fat, or palm oil 2 tablespoons smoky spice Blend (See below) Spice Blend: …
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TUESDAY 9.29.2015 WOD

WARM UP: Jog 1 Lap then…. 3 MIN AMRAP NFT 30 DUs 10 Empty bar thrusters Shoulder MOB Coaches’ Choice PART 1: OLY FITNESS: 10-12 MIN Practice 1 Power Snatch + 1 OHS or 1 Power Clean + Front Squat (if OHS ROM is limited) SPORT: (Must know your 1RM) Squat Snatch 6×3 @70% – …
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MONDAY 9.28.2015 WOD

WARM UP: Row 3 Min then… 3 Min AMRAP 10 Pushups 10 Goblet Squats 20 Bear Crawls Shoulder MOB Coaches’ choice 60-90 sec each arm PART 1: OLY FITNESS: Practice Full Clean + Split Jerk SPORT: (must know your 1RM) Clean and Jerk 10×1 @80-90% (Full squat clean and split jerk) PART 2: FITNESS 12 …
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