WOD: May 22nd, 2018

#800g Daily – Week 2

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 2 Bonus = eat 50g of leafy greens
+1 point, for working out at your affiliate

Please use the first line of your entry to document how you got your points:
800, D, B, and/or WOD

Make Breakfast Count

Check out this week’s blog about putting grams in the bank at breakfast to make your day an 800g success:
https://wp.me/P9emZZ-70

Dried Fruits & Veggies

… do not count towards the 800g. Raisins, craisins, dried dates, etc. You can eat them, but they don’t count towards the 800g.

Simplify Your Daily Logs!

Half the battle in a nutrition challenge is just completing the daily log. Simplify as much as possible! See here:
https://youtu.be/EJz_FMEgYTo

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

Weighted Pull-Ups, Pull-Ups, or Negatives
5×5
*Make these a tough as possible. If you can’t do strict PU try negatives.

Wod Prep (Movement Standards)
Air Squats
Rowing
Burpees

WOD

Fitness
5 Rounds, On the 4:00:
20 Air Squats
15/10Calorie Row, Ski, AD, or 200m Run
10 Burpees
Score is slowest round

Scaled
5 Rounds, On the 4:00:
30 Air Squats
18/15 Calorie Row, Ski, AD or 300m
10 Burpees
Score is slowest round

RX
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row, Ski, AD or 400m Run
10 Burpees
Score is slowest round

Extra Credit Challenge

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

1.
EMOM, 9 mins
Min 1. 30 double unders or Power Jumps
Min 2. 12-18 T2B or Modified
Min 3. 12-20m HS walk or Wall Walks

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