WOD: May 16th, 2018

Warm-Up

Crossover Symmetry
400 M RUN/500 M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Banded pull aparts x20
Banded Side Shuffle100′
Single leg RDLs x20
Walking Lunges 50′
Reverse Lunges 50′

2 Rounds
10 DB Shoulder Press
5 V-Ups
10 Supermans

Mixed Items?

What about “mixed” items like sauteed onions and peppers? Go ahead and divide the total weight by the approximate contribution of each (e.g., 50:50). For this peppers and onions example, you can also count two items towards your diversity score (assuming there were 25+ grams of each).

#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

Shoulder Press 5×2

Shoulder Press for load:
#1: 2 reps @ 88%
#2: 2 reps @ 88%
#3: 2 reps @ 88%
#4: 2 reps @ 88%
#5: 2 reps @ 88%

WOD

Fitness
EMOM, 10 mins
ODD min: 10 Hang Power Cleans 45/35
EVEN min: 30 Power Jumps

Scaled
EMOM, 10 mins
ODD min: 10 Hang Power Cleans 95/65
EVEN min: 20 Double Unders (PJ 2-1)

RX
EMOM, 10 mins
ODD min: 10 Hang Power Cleans 135/95
EVEN min: ME Double Unders

*score is total double unders or power jumps.

Extra Credit Challenge ( Pick 1, 2, or do all 3)

1.
Rounds, 3NFT
Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

2.
Rowing
3 x 500m Rows
*90 sec rest

3.
ROMWOD