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Cupid Shuffle

13
Feb

Cupid Shuffle

2013 Paleo Challenge Starts Monday! 

You have NO EXCUSE not to participate…NONE!

Click here for rules and details

WOD for Thursday 021413 –  Click Here For Today’s Schedule
Deadlift
3-3-3-3-3
–Rest–
20-15-10-5 Reps For Time:
KB Swings (52/35)
Pullups

Post Deadlift Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of 3 rep Deadlifts at the following percentages – 60%, 65%, 70%, 75%, and 80%. These should be moderately heavy. You should not be working to max effort and you definitely shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

For the conditioning workout, the KB Swings should be taken overhead.  For an different challenge, try swinging two KBs (one in each hand) in a Russian Swing, ie NOT overhead.  Scale up with Chest to Bar pullups.

Double KB Swings
[youtube]https://www.youtube.com/watch?v=BU-DIUnGnRE[/youtube]

Running and Endurance Seminar with Coach Paul on March 16th!

Click here

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