WOD: June 4th, 2018

LAST WEEK OF THE #800gCHALLENGE

Even if you fell off the wagon, jump back in and finish strong! The last day of the challenge is Sunday, June 10.

The #800gChallenge was never designed as something to do for a set length of time. It’s a simple, daily guideline you can use for an indefinite length of time and re-start as needed.

#800g Daily – Week 4

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 50g+ of something purple-colored.
+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

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Single Leg Bridges x20
Frankensteins 50′
Side Lunges x20
2x 60 sec Squat Holds
Back Squats 45/35 x10

WOD Prep (Movement Standards)
Push Press
Slam Balls
Box Jumps

Back Squat 10-8-6-4-2

Back Squat for load:
#1: 10 reps @ 73%
#2: 8 reps @ 78%
#3: 6 reps @ 83%
#4: 4 reps @ 87%
#5: 2 reps @ 90%
*2 min rest between sets

Bonus Point-of-the-Week Announcement

Week 4 of the #800gChallenge!

Eat 50g+ of something purple-colored.

See more here:
https://youtu.be/9didgWDS3fQ

Leaderboard

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

WOD

Fitness
AMRAP, 12 mins
5 push press 55/45
7 slam balls 10
9 box jumps 16/12

Scaled
AMRAP, 12 mins
5 push press 85/55
7 slam balls 14/10
9 box jumps 20/16

RX
AMRAP, 12 mins
5 push press 105/80
7 slam balls 20/14
9 box jumps 24/20

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

1.
Body Armor
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

2.
Rowing
5 Rounds of 30 sec max cals
*rest 30 secs

3.
ROMWOD