WOD: May 24th, 2018


AMRAP 30 minutes
15 Burpees
200m run/250m row/10 cal AD
20 Lunges
200m run/250m row/10 cal AD
25 MTN Climbers
200m run/250m row/10 cal AD
30 Flutter Kicks
200m run/250m row/10 cal AD
40 Jumping Jacks
*the focus for today is to keep moving at an easy pace and not to hit muscle failure. If you need a day off to recover the 45 minute ROMWOD is always an options.


Gymnastics, for time
15,12,9,6,3 reps of:
Unbroken kipping HSPU or box HSPU
*if you break it up, try that set unbroken again
10 min time cap

Double Under/Power Jump Pyramid
Option 1
Option 2
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?



Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
OH Plate Carry 200′
Frankensteins 100′
Side Shuffle 100′
Walking Lunges 100′
Broad Jumps 50′

Rev. Grip Static Holds
Hollow Rock

#800gChallenge Travel Tips

• Fruit is your travel friend. It’s more commonly found than vegetables, particularly at airports or convenience-type stores.
• When given the opportunity, get your grams in! It’s hard to predict what options you will have so “load-up” when fruits or veggies are available. You will always have the chance to make poor decisions (processed food is everywhere). You will have far fewer opportunities to eat fresh produce. Stay on target when you can, detour when you have to.
• See this example travel day:

#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