WOD: 10-3-13

by: Gino Escalante in: WODs
02 Oct



This here is your picture of the day…

GS: 10 min AMRAP of:

60 second Bent Front Raise (35/15)
60 second 10 seconds top of Push Up position 10 seconds bottom of Push Up position
60 second Hollow Hold

1:  For max reps:

7 min AMRAP of:

6 Burpees
12 Power Clean (95/65)
18 Push Ups

Rest 2 minutes

7 min AMRAP of:

6 Burpees
12 Front Squats (95/65)
18 Pull Ups

2:  For completion:

2 rounds for time of:

500M Row
13 Thrusters (95/65)
13 Chest to Bar Pull Ups

8 min cap

7 rounds for time:

2 Power Snatch (95/65)
3 Handstand Push Ups
4 Burpees

8 min cap


Look at you!…

Going two days strong and you have not yet bragged about it to everyone you have ever met/come to contact with.  With that said, we cannot ignore the obvious elephant in the room…the weekend!  Everyone is pretty capable of eating well throughout the week, but as Friday night releases you from the clutches of the work week, so goes your discipline.  It would be hypocritical of a perfect person like me to tell you that it is easy to go all weekend without a little cheat here and there.  Most of you will never know what that feels like.  My tip for you today is to at the very least try.  Those of you who have gone clean all work week as well as the weekend know the benefits of doing so.  Lengthening your perfect paleo streak past 7 days is a feat that will make your upcoming week feel better than better.  Sleep, recovery, happiness, being awesome, and capacity of high-fiving will all increase if you manage to keep it together for those special 48 hours.

28 days to go,




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