Benchmark Monday 2/18/13

If you did not get your 2013 WYAC t-shirts they will be in the box Monday.  We are sorry if you don’t get the size you want, we got what we got.  Als0, we will be sorting out the payments in a few days when we see how much we owe.  We’ll just pay as a gym and add it to  your accounts to make it easier to track.  Thanks for a great weekend and we’ll post the results ASAP.

Barbell Work
Spend 12 minutes working on push jerk technique
*This is strictly a technique day so nothing more than 85% your 1 RM.  Focus on your weakest area of the push jerk.  All else fails, focus on a flat foot push off!

WOD
“Mary”
AMRAP in 20 minutes:
5 Handstand Pushups
10 Pistols
15 Pullups
*Compare to 4/16/11

Basics
“Modified Mary”
AMRAP in 10 minutes:
5 Push-ups
10 Squats
15 Pull-ups/ Body rows

Written by:

Leave a Reply

Your email address will not be published.

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More