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Tex | 20.06.2012
“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.”
SWOD:
10 x 1 Power Clean + 1 Hang Squat Clean + 1 Power/Push Jerk
DWOD:
Complete 3 Rounds for time of:
6 Plate Burpees
12 OH Lunges
24 Plate Hurdles
*Use one plate for the entire met-con.
*Plate burpees = position the plate in front of you, perform a regular burpee, but jump on to the plate and then back off again instead of jumping & clapping.
*Plate hurdles = hurdle the plate sideways for 24 reps (1 rep = 1 jump, as opposed to an over& back jump)
Post loads and times to comments.
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Paleo Pot Luck Dinner! June 30th!
Where: Lauren’s Home, 71 Seaton Place NW
When: 6PM, Saturday, June 30th
What to bring: Meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and tequila.
Recipe Resources:
Paleomg.com
Everydaypaleo.com
Tequila
Lauren will be hosting CFDupont’s Paleo Pot Luck 3.0. The first time around, Cali hosted a fantastical evening in which near 25 people attended and only 1 person brought a vegetable (Spencer, come on)! Lots of fun, trust falls and meat sweats. Round two was located across the street on Devin’s rooftop, a fun evening of sunset foods and drinks, highlighted by paleo desserts and guac, lots of guac. Plenty of vegetable sides that time around, mainly used as dipping tools for Paleo Hummus (which you better bring again, Eric), and of course bacon, straight up (Devon and Luvean, do this again). Hoping to improve upon our second dinner’s success, we invite all of our new members to come by, looking forward to next Saturday! CFDupont Barbell Club is meeting at 1pm, so go work hard and come hungry!
10 Responses to Thursday 6/21/2012 WOD
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Hey Tex, do you have any percentage guidelines based on either PC or Push Press?
This is a barbell complex. Don’t let go of the bar until 1 rep is complete.
10 reps
1 rep = 1 Power Clean, 1 Hang squat Clean, 1 Push Jerk
Increase the weight eight rep for 10 reps.
If you miss, count the rep, determine if you went too heavy then try again or adjust the weight.
Barbell Complex to 140#
DWOD in 4:12 w/ 45# plate
SWOD:
Back Squat 3×5 @ 305#
3 x Max Rep Pull-up: 16,14,12
DWOD:
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
6:08
SWOD: to #70 (1/2 of Alex is awesome!)
WDOD: 35# plate 5:03
Barbell Complex to 140# (Alex, I think we had it in us to go a little bit more…next time).
DWOD in 5:06 w/ 45# plate
That was a combination of fun and terrible.
Barbell Complex to 70kg (~154#)
DWOD in ~4:15 (the length of whatever terrible euro-tech song that was on in the gym) w/20kg plate
Then some bonus handstand work
All of these earned me some strange looks. The Dutch apparently don’t see this stuff a lot.
SWOD: to #160
DWOD: 4:25 w/45lb plate
Sideways plate hurdles took a lot more out of me than I expected. Hope to see more in the future
SWOD: to 135# (gotta get under on those squat cleans)
DWOD: 5:28 w/ 35# plate (concur on the hurdles taking more out of me than expected)
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