WOD: June 6th, 2018

#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

Leaderboard

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

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Dynamic Pigeon x10
Wall Rollouts x20
Banded Side Shuffle 100′
V-Ups x20
Supermans x20
Push Ups x20

2 Rounds (Empty Bar)
5 shoulder press
5 push press
5 push jerks

WOD Prep (Movement Standards
T2B or Modified T2B
KB Swings
DUs or PJs

Push Jerk 5×3

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

Fitness
AMRAP, 12 mins
9 knee raises
15 american kb swings 25/15
21 power jumps

Scaled
AMRAP, 12 mins
9 Modified T2B
15 american kb swings 35/25
21 double unders (PJ: 2-1)

RX
AMRAP, 12 mins
9 T2B
15 american kb swings 55/35
21 double unders

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

1.
3 rounds:
30 sec back ext hold
30 sec ring hold (at top)
30 sec L sit hang off bar
15/15 oblique plank crunch
30 plank shoulder taps

2.
For Time:
1500m row

3.
ROMWOD