Indoors Primarily
Nutrition Benchmark Day
Warm Up
Partner Up! Grab Some Change Plates
P1- 12|10 Calorie Bike*
P2- Cuban Press
-Switch-
P1- 12|10 Calorie Bike
P2- 90/90 External Rotation
-Switch-
P1- 12|10 Calorie Bike
P2- AMRAP 5 Shoulder Activators + 5 Kip Swings
*Schwinn – 18|15 Cal
Mobility
Thoracic/Quad
Benchmark Strength
E2MOM14
Squat Snatch
1. 2 Reps @ 75%
2. 2 Reps @ 80%
3. 2 Reps @ 85%
4. 1 Rep @ 90%
5. 1 Rep @ 95%
6. 1 Rep @ 100%
7. 1 Rep @102%
Nutrition Challenge Benchmark WOD
7 Rounds
10|7 Cal Bike
10 Wall Balls
7 Toes to Bar
Schwinn = 15|10 Cal
Level 2- 8|5 Cal AB, 12|7 Cal Schwinn, 7 Wall Balls
Level 1- 5 rounds, 7|4 Cal AB, 10|6 Cal Schwinn, 7 Wall Balls, 5 Toes to Bar
ADV – 30|20, 12 T2B
Extra Work
21 Bodyweight Back Squats
7 Rope Climbs
15 Body Weight Back Squats
5 Rope Climbs
9 Bodyweight Back Squats
3 Rope Climbs
*Scale back squat to a weight you can do the first set unbroken. Rope climbs can be scaled back to 5-3-1 or a a few each round.
Wod Credit – CAP