The After Product: One Delicious Paleo Meal…

The Before Product:
Ingredients and Food Used
Four 6 oz Organic Chicken Breasts
Curry Powder
Cinnamon Powder
6 oz of Shrimp
10 oz of Broccoli

Megatron’s 500 m Row Time- Pretty Damn Impressive

What Did You Pull Today on the 500 m Row Challenge?

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Samson Stretch
Bend and Touch Toes
Inch Worm

Active Warm-Up: 1 Round at steady pace of:
Run 800 m
Deadlift x 10(lightweight)
Push Press x 10(lightweight)
Front Squat x 10(lightweight)
PVC Dislocates x 20

Workout of the Day:
A1:Dumbbell Step Ups 4-6 reps(each leg) x 3 sets, rest 90 secs between sets
A2:Body Rows 8-10 reps x 3 sets, rest 90 secs between sets

Advanced: Use a box to put feet up onto to increase bodyweight used
Beginner: Regular Body Rows

A3: Advanced: Strict Ring Dips(No Kipping) 8-10 reps x 3 sets, rest 90 secs between sets
Intermediate: Bar Dips 8-10 reps x 3 sets
Beginner: Ring Holds 20 secs x 3 sets
B:AMRAP 10 minutes of:
Deadlift x 5 @ 225/135- No Touch and Go on the Deadlifts…
Burpees x 10

Kevin’s Notes: For the Tempo Workouts of dumbbell step-ups, body rows, and ring dips, alternate between the 3 movements. For example, you will do dumbbell step-ups, then rest 90 seconds, then you will do body rows, rest 90 seconds, and then do ring dips and rest 90 secs, and then do each movement all over again for 3 sets. Concentrate on form and technique for each movement. For the deadlifts, I am emphasizing on the aspect that every time you complete a rep of deadlift, you must reset your position and perform the deadlift properly. I am doing this for the sole reason of preventing bad form with rounded backs and doing stripper deadlifts. Once again, the deadlift must be performed as a reset to proper starting position and pulling with the emphasis of the hips and shoulders rising at the same time. Let’s save the backs and really concentrate on your form and technique during this conditioning WOD.