WOD

Nutrition Challenge Day 10!

Opener:
EMOM10
2 TnG Power Snatches

Headliner:
800m Run
21 Wall Balls (20#/14#)
21 Box Jumps (24″/20″)
600m Run
15 Wall Balls
15 Box Jumps
400m Run
9 Wall Balls
9 Box Jumps
200m Run

Nutrition Challenge Day 9!

Opener:
4 Rounds(not for time)
10 Hollow Body Rocks
10 Supermen
10 Hip Bridges

Headliner:
“Lil Nate”
AMRAP12
2 MU
4 HSPU
8 KB Swings (70#/53#)

After Party:
ME2 – L Hang

Nutrition Challenge Day 8!

Strength:
Front Squat 5×5 (72% of 1RM)
Good Mornings 3×10

Metcon:
20-15-10
Thrusters (95#/65#)
Burpees Over Bar

Nutrition Challenge Day 7!

Barbell Club 10am
Open Gym 11am-1pm

Nutrition Challenge Day 6!

Opener:
EMOM8
1 High Hang Clean
1 Hang Clean

Metcon:
AMRAP16 – Teams of 2
Pacer: 2 Rounds
1 Rope Climb (15′)
5 Burpees
7 T2B
Worker:
Row Max Meters

Score = Teams Total Meters

Nutrition Challenge Day 5!

Strength:
Shoulder Press 5×5 (70% of 1RM)
DB Front Raise 3×10

Headliner:
“JT”
21-15-9
HSPU
Ring Dips
Pushups

Day 4 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 5×7 @ 75% of 1RM

Nutrition Challenge Day 3!

Opener:
AMRAP2 – Back Squats (BW/70%BW)

Headliner:
AMRAP12
30 Double Unders
10 Power Snatches (75#/55#)
10 OHS

After Party:
MD1 – Airdyne

Nutrition Challenge Day 2!

Opener:
3 Rounds (not for time)
50′ 1-Arm OH KB Walk
5 Weighted Pullups
5 Strict T2B

Metcon:
4RFT (53#/35#)
8/8 KB Swings
8/8 KB S2OH
8/8 KB Lunges
8/8 KB 1-Arm Row

Finisher:
AMRAP2 – Russian Twist

Today kicks off our 30-Day Nutrition Challenge!
Start strong, stay focused, get shredded!

Opener:
Front Squats 5×5 (70% of 1RM)
DB Step-Ups 3×10

Headliner:
3K Row

After Party:
50 V-Ups