Tuesday, December 14, 2010

Posted by on Dec 13, 2010 in WOD | 9 comments

Press or Pendlay Row
5 x 3 or 5RM
then
3 Rounds for time of:
7 Muscle Ups
10 Squat Clean & Jerks 135#/95#
7 Burpees

Greg’s part-time job

9 Comments

  1. Got up to 70# 5RM on the press 🙂 WOD 17:22 @ 65# – this was a tough one!

  2. Just took a second to surf around and look at a simple explanation of Paleo and the “approved” food list.
    This site seems pretty good. Take it with a grain of salt.

    http://lowcarbdiets.about.com/od/paleodietcavemandiet/a/paleodietfood.htm

  3. The list of foods/food categories for the whole30 over at whole 9 life provide a pretty solid guideline

    http://whole9life.com/2010/10/whole-30-v3/

    Also starting at 52:18 of Robb Wolf’s Podcast Episode 55 there is a question asking for a paleo elevator pitch that sums things up simply. Note that he advocates saying lean meat just to avoid the knee jerk reaction against saturated fats/cholesterol.

    http://robbwolf.com/2010/11/23/the-paleo-solution-episode-55/

  4. Turned today’s WOD into a learning session today. (i.e. Goat battle).

    Strung together a couple of consecutive kips and improved greatly from the first few to the last few.
    Following up a round of 21 kips and 21 dips with squat clean jerks was awesome! Nasty but awesome. By the six one you are thinking how nice a rest you will get doing burpee’s…SICK!

    Noon crew pounded through today with Cam, Wayne, and Mark doing muscle ups and Jon showing big strengh by doing 63 “dead hang” strict pullups and 63 dips for the muscle ups!

    • Did as rx’d 11:12. Wanted under 11 but I’ll take it.
      First set of MU unbroken.

  5. how come I can’t post anymore…?

  6. oh…I guess I can.

  7. Press: 115 x 5

    WOD: 17:21 as Rx’d

    I’m going to have nightmares about my 21st muscle-up…what a whorebag!
    😀