1/9/2018

1/9/2018

All right the Whole Food Challenge will be starting Monday the 15th. It's right around the corner. If you are wanting to take part the sign up sheet is up next to the chalk board. There is a $25 buy in and the winer takes home the loot. There are some pamphlets on the counter as you walk in the gym that explain how the challenge will work. If you are wanting to take part we can start the weigh ins tomorrow. It was a lot of fun last year. People were sharing recipes, motivating each other, and ultimately getting more fit. I look forward to getting this thing started. If you have any questions please don't hesitate to ask. 

Workout of the Day:

1) Coach Led Warm-up

2) For time complete
1000m Row
50 Burpees
500m Row
50 Burpees
1000m Row

If needs be you can sub the row with a run 1000m Row = 800m Run
500m Row = 400m Run
That being said I would like to see the substitution only if there are not enough rowers.

3) Not for time complete 3 rounds of
10 ab wheel rollouts
20 Russian Twists wit a KB

4) Mobility/Stretching


Competition Programming:

1a) 3x750m Row
rest 60 seconds
1b) 3x ME set of strict pull-ups + ME set of kipping pull ups
Rest 60 Seconds

2) 6 Rounds for time of
10 Over the box burpees 24/20
15 Wall Balls 30/20

3) Not for time complete 3 rounds of
20 V-ups
10 Strict T2B

4) Mobility/Stretching

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