We will be hosting the Nutrition Challenge Benchmark WOD on Wed – For full details on the challenge check out our recent post on Instagram.
Warm-up
2 Rounds
:30 on/:10 Rest
-Toe Taps
-Alternating Russian Swing
-Bottoms Up Waiters Walk Right Side
-Bottoms Up Waiters Walk
Left Side
Then
2 Rounds
-5 Windmill
-5 Arm Bar
-10 Bottoms Up Strict Press
-10 Suitcase Deadlift
– 5 Goblet Squat w/KB Press out at the bottom
-5 KB Chest Press in Hollow Position
Mobility
Shoulder Stretching
Strength
E2MOM10
Strict Press
5 Reps
-Climb in weight as able
WOD
In 12 Minutes
60 Kettlebell Swings 2|1.5
Then AMRAP
7 Sumo Deadlift High Pull 75|55
7 Thrusters
7 Burpee Lateral Jumps
Level 2- 1.5|1, 65|45
Level 1- 1|0.75, 55|35
Extra Work
Every 6:00 for 18:00
20 GHD Sit-Ups
10 Sandbag Over Shoulder (140/90)
20/15 Calorie Ski Erg
100’ SB Hug Carry
*Scale so you have about 2:00 Rest
ADV – Med Ball GHD/15 SB Over Shoulder
Record Each Split your average will appear on the leaderboard