WOD

Nutrition Challenge Day 20!

Teams of 3
AMRAP10
P1 – 10 Burpees + 1 Rope Climb
P2 – Max HSPU
P3 – Rest
Score – Total HSPU

rest 3 minutes

AMRAP10
P1 – 15 Cal Row
P2 – 10 SDHP (95#/65#)
P3 – Plank Hold
Team can only work while P3 is in a plank.
Score – Total Rounds

Nutrition Challenge Day 19!

Strength:
Shoulder Press 5×3 (74%)

Metcon:
5 Rounds
In 4 minutes:
400m Run
10 T2B
10 S2OH (135#/95#)

Nutrition Challenge Day 18!

Suggested Strength:
5×7 Back Squat (77%)

Yoursday!
Work those weaknesses.

Nutrition Challenge Day 17!

Strength:
Turkish Getups 5-5-5

Metcon:
10 Rounds – Partner Relay
250m Row Sprint

Nutrition Challenge Day 16!

Opener:
4 Rounds (not for time)
10 Shoulder Touches
10 Strict L-Raises
10 Supermen

Metcon:
5 Rounds
10 Box Jump Overs (24″/20″)
10 Pullups
10 Burpees
10 KBS (53#/35#)
-rest 1 minute between rounds

Finisher:
AMRAP2 – Ring Dips

Nutrition Challenge Day 15!

Strength:
Front Squats 5×5(74%)
Single Leg Deadlifts 4×8

Metcon:
AMRAP10
20 Wall Balls (20#/14#)
10 Deadlifts (185#/125#)

Nutrition Challenge Day 14!

Barbell Club 10am.
Open Gym 11am – 1pm.

Nutrition Challenge Day 13!

Strength:
Every :30 for 5 minutes
3 Deadlifts
RX(275#/185#)
CRX(315#/225#)

Metcon:
1K Row
50 Pistols
30 Hang Power Cleans RX(185#/115#) CRX(225#/135#)

Nutrition Challenge Day 12!

Part A:
Shoulder Press 5×5 (72% of 1RM)

Part B:
“Lynne”
5 Rounds (not for time)
Max Reps Bench Press (BW/70%BW)
Max Reps Pullups

Score = Total Reps

Day 11 of the Nutrition Challenge!

“Yoursday”

Work your weaknesses, make up a missed wod, pick your coach’s brain, clean the bathroom… and write your 2015 goals on the board if you haven’t already!!!

Suggested Strength:
Back Squats 4×9 @ 72% of 1RM