WOD: June 5th, 2018

Extra Credit Challenge

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

1.
Gymnastics, 8 RNFT

3 RNFT:
6 ring dips
6 strict pull ups
30sec HS hold on wall

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

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 Reverse Grip Pull-Ups
5×3
*Make these a tough as possible. If you can’t do strict PU try Barbell PU or negatives.

Wod Prep (Movement Standards)
Sit Ups
AD, Row, Ski, or Run
Deadlift

WOD

Fitness
For Time
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: AD, Row, or SkiErg
10-8-6-4-2: Deadlifts (95/65)

Scaled
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: AD, Row, or SkiErg
10-8-6-4-2: Deadlifts (185/125)

RX
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: AD, Row, or SkiErg
10-8-6-4-2: Deadlifts (275/185)

*Running option: 500m, 400m, 300m, 200m, 100m

The Magic of Consistency

No one day of the #800gChallenge is difficult, but the challenge reveals itself if you stay consistent with it. And the result ends up being a higher diet quality overall.

Check out this week’s blog post on consistency:
https://wp.me/P9emZZ-7w

#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