WOD: May 18th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Scorpions x20
Walking Side Lunges 100′
Squat Jumps x 20

Partner Assisted or Banded (RED) Hamstring Curls x20

2 Rounds
5 Front Squats (empty barbell)
5 Shoulder Press (empty barbell)
5 Front Rack Lunges (Empty barbell)
5 Beat Swings

Leaderboard

Check out your standings here:
https://www.sugarwod.com/athletes/challenges/800g-challenge

Bookmark the link – it will be the same throughout the challenge!

#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

Partner WOD + Solo WOD

Fitness
8 rounds of:
11 cal row, SkiErg, or AD
11 barbell pull-ups or ring rows
11 front rack lunges 45/35
11 thrusters 45/35

Scaled
8 rounds of:
11 cal row, SkiErg, or AD
11 pull-ups
11 front rack lunges 75/50
11 thrusters 75/50

RX
8 rounds of:
11 cal row, SkiErg, or AD
11 CTB pull-ups
11 front rack lunges 95/65
11 thrusters 95/65
*split up the movements and reps anyway you can.

Solo
4 rounds of:
400m Run
11 pull-ups
11 front rack lunges
11 thrusters
*use movement standards from partner wod above.

Accessory/MurphPrep/ROMWOD

1.
3 sets:
10 weighted push ups
into
20 tricep pull downs

2.
For Time:
1 Mile Run

3.
ROMWOD