Congrats again to Mary Vaughan for being the “Biggest Loser” in our Nutrition Challenge! You look Fabulous! 🙂
Saw some STRONG guys and gals at the box today! Way to push and test your limits!
I posted on Facebook about a “little” challenge I came up with for myself…it’s a 20-week(that’s how many weeks in the year that are left!) – 200 mile(run walk row swim bike; anything to track mileage) and 10,000 reps of ab work. So who will join me?!? Let’s see who can get there by December 31st!
Have an Amazing day! 🙂
Strength
EMOMx10: 2 hang power snatch @75% + 1 drop snatch
WOD
With a Partner
75 Power Cleans (115/75)
70 Situps (25/15)
65 Front Squats (115/75)
60 Ball Slams (25/15)
55 Push Jerk (115/75)
50 DU’s (1/2 attempts)
45 Deadlifts (115/75)
40 Box Jumps (24/20)
35 OHS (115/75)
30 Barbell Rollouts
25 Power Snatch (115/75)
20 Burpees
(Rx+1 135/95)
Scale: Groups of 3 or minus 10/15 from reps
TEC WOD
800m Run, rest 2min
400m Run, rest 1 min
200m Run, rest 1min
200m Run, rest 1min
400m Run, rest 2min
800m Run, rest 3min
1200m Run 🙂
Advanced WOD
5RFT
Blvd Run
5 GTO 165/115
5 bar MU
10 HSPU
