WOD: May 15th, 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

Estimating Quantities

Check out this week’s blog on how to estimate quantities for the #800gChallenge:
https://wp.me/P9emZZ-6N

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Inchworm w/ 3 Push-Ups x5
Iron Cross x20
Pass Throughs x20
OH Squats x20
Wall Rollouts x20
Bridge w/ KB x20
Windmills x20

Every 90 sec for 4 rounds
Lat Activation + Max Pull-Ups
30 sec hold then straight in to max pull-ups.

Wod Prep (Movement Standards)
OH Squats
Thruster
Front Squats

WOD

Fitness
For Time:
600 Meter Run
50 Overhead Squats (25/15)
600 Meter Run
50 Thrusters (25/15)
600 Meter Run
50 Front Squats (25/15)

Scaled
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

RX
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

*sub 1000m row, 1000m ski, or 50/40 cal AD for 800m run.

Extra Credit Challenge

Pick 1, 2, or do all 3 of the options below. Log your total points as your score.

1.
Gymnastics WOD, “strict JT”
15,12,9 reps of:
Strict HSPU [with abmat(s)] or box HSPU
Strict ring dips, dips, or bench
push ups
10 min time cap

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD