Wednesday, September 14, 2016


Check out this weeks WOD Demo with the Paradiso’s!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


Front Squat Clusters:

3(3-3-3) @ 75% with 20 second hold

Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of two. Do this two times with 2 minutes rest in between sets.

-Then –

Strict Press
3X8 @75%
Rest 2 minutes between efforts


5 Rounds for time:
Run 200 meters
6 Deadlifts
12 Box Jumps

Notes: L1: 95/65, or Suitcase 12/8kg, 12/8”
L2: 135/95, 20/12”
Rx: 225/155, 24/20”
Rx+: 275/185, 30/24”

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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