1004: July Challenge

No Gluten, No Added Sugar, No Alcohol for 31 Days. RULES: Must complete 23 WODS (27 available). WOD must be completed in a box. One WOD per day. -1 point per drink, -1 per meal period of gluten/ sugar, +1 per completed WOD, +1 per day of clean eating. 58 point max. Starts July 1. GOOD LUCK!

1004:
WU: 5 rounds, 5 push ups, 5 floor bridge, 20 m high knees, 5-10 squats

STRENGTH: b. press
• 2X8@50%
• 2X5@85%
• 1X3@90%
• 2X2@95%

WOD1: 1 minute work: 30sec rest for 6 minutes! Thanks Coach Christine for this one.
• Power cleans 145/95
• DL
• Squat Cleans
• OTBB

WOD2: 5 minutes complete as many reps as possible heading up the ladder.
3 6 9 12 15 18 21
• Thruster 45/25 plate
• CTBPU

GA: WOD1: air squat or power clean, db DL, abmat sit up or power clean, Burpee
WOD2: air squat of light plate thruster, jumping pull up

1003:

1003:
WU: 5 rounds- 12 mt climbers, 5 V-ups, 3 burpees, 100 m run

STRENGTH: b. press
• 2×8@50%
• 2×5@85%
• 1X3@90%
• 2×2@95%

WOD: 18 minute Amrap
• 8 TTB
• 10 slam ball P. Clean 50/25 (alternate shoulder)
• 12 box jumps

finish: stretch your greatest anatomical point of restriction? 5 minutes.

1002:

1002:
WU: run 800m, row 1000m, 40m walking lunges

STRENGTH: Attention 5:15 AM athletes: Strength will always follow the wod. Effective 6/29/15
• b. squat
• 2×8@50%
• 2×5@85%
• 1X3@90%
• 2×2@95%

WOD: 5 RFT
• 5 thrusters 95/65
• 10 pull ups
• 15 kb swings 53/35
• 200 m run

GA: 10 bb thrusters, 8 pull ups, 10 kb swings, 200 m run

1000: Happy 1000th WOD 2120

: 1000 RX! This is the RX WOD for the day. IF you can perform all work through the bottom 150 squats under 1 hour then this is for you. ALL MUST RUN 1000M AT ONE HOUR MARK IF YOUR STILL CHIPPING AWAY! Notice the scaled mens wt. to 75lb @63 reps will get you to 4,750 lbs of weight moved. If you have to modify aside from that please refer to the RX alternate below. This will be timed however aim for a steady movement instead of incomplete ROM and execution. Don’t forget to show up early, get warm and send it. You will be warm by the time you get to the barbell.
• 1000 m run
• 150 squats
• 100 push ups
• 50 pull ups
• 50 box jumps 24/18
• 50 hang to overhead (only drop from hip) 95/65 / 63R@75# and 72R@#45 for the ladies.
• 200 DU
• 50 HTO
• 50 box jumps
• 50 pull ups
• 100 push ups
• 150 squats
• 1000 m run

RX Alternate: This is your wod if you need to get out of the gym on the hour. 5:15 this may be the best option for you also. Unless you can get to the gym get ready and start on the hour.

RX Alternate: 45 minute cap
• 1000 m run
• 75 squats
• 50 push ups
• 25 pull ups
• 25 box jumps
• 25 HTO 95/65
• 100 DU/300 SU
• 25 HTO
• 25 box jump s
• 25 pull ups
• 50 push ups
• 75 squats
• 1000 m run

GA: Newbie, Alumni or the need to scale.
• 1000 m run
• 30 squats
• 20 HRPU
• 15 pull ups
• 15 box jumps
• 100 SU
• 15 box jumps
• 15 pull ups
• 20 HRPU
• 30 squats
• 1000 m run

0999:

Note to 5:15AM’ers: The strength portion of WOD when listed will now be performed after the wod. Remember the coach will be at the box at 5am to allow for proper warm up before the class start at 5:15.
0999: No time
• Run 1 mi
• Row 2000 m
• Run 800 m
• Row 1000 m

STRENGTH: B. Press
• 2X3@80%
• 2X3@85%
• 2X3@90%

Finish: Stretch what you need till end of the hour. Don’t act like you Do Not need this either. Sean Pope, Jeff Stoner, Tim Van Damm just to name a few.

0998:

0998:
WU: Hip mobility 5 – 10 minutes then BB warm up to strength for 5 minutes

STRENGTH: b. squat
• 2X3@80%
• 2X3@85%
• 2X3@90%

WOD: 20 minutes –
• 5 pull ups
• 20 abmat sit ups
• 5 TTB
• 25 DU/SU
• 200 m run