Nutrition Challenge Benchmarks!

Oct 8th, 2021

Category: Uncategorized

Nutrition Challenge Benchmarks!

Team “Rowing Pains” 2nd Place at The In-House Competition! – Marisa, Mac & Jbo!


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