1/15/2018

1/15/2018

Tomorrow begins the whole food challenge. This workout is the one we will re-test at the end of the challenge. Don't worry if you cant make it to the gym tomorrow cause you will have till Thursday to complete the WOD. Good luck everyone and I cant wait to see the results!!!

Workout of the Day:

1) Coach Led Warm-up

2) For time and total load complete
1 Mile run
then
take 5 minutes to find a 5RM Deadlift
then
50 Box Jumps
then
take 5 Minutes to find a 5RM Squat Clean
then
50 Pull-ups

Scaling options:

Running - If and only if you can’t run due to an injury you can row 2000m. Just remember when we re-test this workout at the end of the challenge you will have to row again.

Pull-ups - For Pull-ups scale to bands or Ring rows. Again you will need to do the same movement when re-testing the workout.

3) Mobility/Stretching


Competition Programming:

1) EMOM for 10 Minutes complete
Even Minutes - 3 Clean and Jerks using 50% + 10lbs adding 5 lbs each minute
Odd Minutes - 4 Strict HSPU

2) Back Squat 1x20 using 60% plus 15lbs of your 1RM (once the bar comes out of the rack do not re-rack until you finish the 20 reps)

3) For total reps and time complete
3 Minutes of target burpees
then
4 Rounds of
10 Front Squat 115/80
10 Push Presses 115/80
then
3 Minutes of target burpees

4) Mobility/Stretching


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