WOD: May 14th, 2018

#800g Daily – Week 1

Daily points available:

+4 points, for eating 800g+ or more of fruits and veggies.
+2 points, for food diversity (must have 6+ items).
+1 point, for the bonus-of-the-week. Week 1 Bonus = eat something orange-colored
+1 point, for working out at your affiliate

In your notes:
Line 1: where you got your points (use the code: 800, D, B, and WOD)
Then, document the items and grams you ate (e.g., Mango 100)

Questions? See scoring video:
https://youtu.be/m7ujtGEBKM8

Bonus Point-of-the-Week Annoucement

The bonus point-of-the-week is for eating something “orange-colored.”
See more here:
https://youtu.be/ZeOMZ9nTOZs

This bonus point-of-the-week will run through Sun, May 20.

#800gChallenge Flyer

Here is that one-sheet of all the rules:
https://optimizemenutrition.com/wp-content/uploads/2018/04/Promotional_OneSheet.pdf

Great to have on-hand in the kitchen for reference!

General Warm-Up & WOD Prep

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Wrist Stretch 90 secs
Banded Goodmornings x20
Dynamic Pigeon x10
Side Lunges x20
60 Sec Squat Holds x2
Elbow Rotations x10
Front Squats 45/35 x10

WOD Prep (Movement Standards)
DB Power Snatches
Burpees
T2b or Modified T2B
HSPU, Box HSPU, or HR PushUps

Front Squat 5×1

Front Squat for load:
#1: 1 rep @ 93%
#2: 1 rep @ 93%
#3: 1 rep @ 93%
#4: 1 rep @ 93%
#5: 1 rep @ 93%

WOD

Fitness
AMRAP 13:
40 Dumbbell Snatches (25/15)
30 Burpees
20 Knee Raises
10 HR Push-ups

Scaled
AMRAP 13:
40 Dumbbell Snatches (35/25)
30 Burpees
20 Modified Toes to Bar
10 Box Handstand Push-ups

RX
AMRAP 13:
40 Dumbbell Snatches (50/35)
30 Burpees
20 Toes to Bar
10 Kipping Handstand Push-ups

Accessory Challenge (Pick 1 of the 3)

1.
Rounds, 3NFT
1. Goblet Squats x 8-10 reps @ 3011 tempo
2. Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
3. Hollow Rock/Hold x 30-45 seconds
4. Jump Rope (Single or Double-Unders) x 45-60 seconds
– rest 40-60 sec between exercises –

2.
AD
5 Rounds
40 sec on 20 sec off

3.
ROMWOD