WOD: 10-17-13

by: Gino Escalante in: WODs
16 Oct



Skill: 18 mins to practice:

Muscle Ups:

:30 – 1:00 Hollow Hold
:30 – 1:00 Hollow Hold on cage
10 Kips on cage
6 Jumping Pull Ups
6 Jumping Pull Ups with a negative
6 Deadhang Pull Ups
6 Kipping Pull Ups
:20 – :30 second Hang Hold
6 Hang Hold Pull Ups
10 Kips on rings
6 Transitions on the low rings (feet on floor)
6 Transitions on low rings (with hip drive)
4 Muscle Ups

Start with your least difficult skill and work your way up to your most difficult skill. When you cannot move on, start back at the beginning.

Skill: 18 mins to practice:

This complex:

Power Clean
Front Squat

Work up to 185/115 and aim to get 10-12 PERECT reps. Reps that are not PERFECT do not count.


Work up to 185/115 and aim to get 10-12 PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.


Just in case…

If you are starting to freak out about the paleo challenge coming to an end, I have a few words of wisdom for you!  This should not be seen as a switch that you flipped on the first day and have to flip back on the last day.  Eating in a healthier and cleaner fashion will (and should) be the journey of a lifetime.  This is a culinary / experimenting / fun trip where you can develop an affinity for cooking and the pleasures of taking care of your body.  Let these thirty days be the beginning of all the good things to come.

They will be bountiful and exponential,




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