Workout For Wed Jan 16, 2019

Full class since there are two met cons...annnnd DAY 3 paleo challenge.


I know temptation is everywhere but stick to your goal. If you're craving sweets, that's usually a sign that you need fats. So, grab a small handful of cashews or almonds or add some avocado to your next meal! 
Ball to shoulders, 60s each
Scapular wall slides, 60s
Wide Lat Twist, 60s each
Morning Stars, 60s 
AMRAP 5:

10-10m Sprints
25' walking scorpion
25' crab walk
10 Front Squats
10 Strict Push Ups

Total Weight

1.  7 x 2, On the 1:30:

1 Pause (3 seconds in bottom) + 1 Regular Front Squat

-0-1:30-3:00-4:30-6:00-7:30-9:00

-8min to ramp up and set up to add weight, 10:00 EMOM clock.

-20min total.

-SCORE: heaviest weight completed. 

Total Time

2. 3 RFTO:

10 Chest to Bar Pull-ups / Pull Ups
10 Front Squats
10 Barbell Facing Burpees

RX 165/110
S 115/80

-notice that the weight for FS is heavier than typical met cons. If you don't have a 1RM, think about your most recent, heaviest FS...take about 65-70% of that and use that for today's met con (assuming it's lower than the RX weight)

-cap: 9min

Rounds and Reps

3. AMRAP 10:

2 Rounds of "Strict Cindy"
50' Handstand Walk / 50 Shoulder Taps*

1 R Cindy = 5 strict pull ups, 10 push ups, 15 air squats

*shoulder taps inverted, chest to wall (in a handstand position) / shoulder taps in the the plank position. SAME HAND, SAME SHOULDER.