WOD: June 1st, 2018

#800g Daily – Week 3

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 3 Bonus = eat 25g+ of: beans, lentils, white potatoes, OR corn (just need one!)
+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

Superfoods?

All whole foods are superfoods!
https://www.instagram.com/p/BhekV2uhyhg/?taken-by=optimizemenutrition

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Sampsons 50′
Scorpions x20
Walking Side Lunges 100′
Air Squats x20

Partner Assisted or Banded (RED) Hamstring Curls x20

2 Rounds
5 single arm db shoulder press
5 squats jumps
5 v-ups
5 push-ups

WOD Prep (Movement Standards)
Row, SkiErg, AD
Burpee
DB Snatch
Squat Clean

Partner WOD + Solo WOD

Fitness
8 Rounds for Time:
200m row, Ski, or 10/8 cal AD
10 box burpees
8 db snatches 25/15
6 Squat Cleans 45/35
*alternate rounds

Scaled
8 Rounds for Time:
200m row, Ski, or 10/8 cal AD
10 burpees
8 db snatches 35/25
6 Squat Cleans 115/75
*alternate rounds

RX
8 Rounds for Time:
200m row, Ski, or 10/8 cal AD
10 burpees
8 db snatches 55/35
6 Squat Cleans 155/105
*alternate rounds

Solo
4 Rounds for Time:
200m row, Ski, or 10/8 cal AD
10 burpees
8 db snatches
6 Squat Cleans

Accessory/MurphPrep/ROMWOD

1.
Crossover Symmetry
Strength
*look on the back side of the program, hanging between the chains and belts.

2.
Sprints
5 x 100 Sprints
*Walk back is your rest.

3.
ROMWOD