Daily WOD – Jan 27, 2021

Cate with a solid lockout!

Workout of the Day

Complete for time:

  • 800m run

Immediately into 3 rounds of:

  • 7 double DB/KB push jerks (2×50/35#)
  • 7 box jumps (32/28″)

Rest for the remainder of 10 minutes and repeat.

WOD Notes:  You read that right! You’ll use 2 kettlebells or dumbbells for the push jerks, one per arm. The weight is meant to be challenging! You should be able to do the first round unbroken but when tired may break into 2 sets. If two-arm jerks don’t feel great, you can switch to one-arm and complete 7/side. The box jumps are also meant to be challenging. Pick a height that causes you to stop and focus for each jump – anywhere 4-8″ above your norm. The opening run should be in the 3 to 5 minute range; modify to rowing or shorten the run as needed. Note: there are 2 rounds!!!

Nutrition Notes: Our Nutrition & Healthy Habits Challenge starts on Monday! (If you haven’t signed up yet, get on it!) The Week 1 “Healthy Habit” is to eat 800g (by weight) of veggies and fruits each day. That’s 29 ounces or, if you don’t have a food scale, approximately 6 cups. You get to pick which fruits and vegetables to eat, and you can weigh them cooked, canned (drained), frozen, or fresh.

  • What Counts? All fresh or frozen fruits and vegetables which includes: avocado, coconut (fresh), corn, fermented/pickled foods, beans, lentils, and peas, olives, smoothies (if made at home and you can weigh the qualifying items before blending), tofu (if beans and spices only), canned items (drained, if in water and spices only), tomato sauce or salsa (without added water, oil, or sugar)
  • No, They Don’t Count: dried fruit or veggie chips; store-bought or pre-made items that contain fruits or vegetables like soups, smoothies, frozen burritos;  juices or milks of any kind; commercially fried foods; grains (e.g., quinoa, buckwheat); nuts & seeds; popcorn
  • What about leafy greens? Leafy greens are highly encouraged, even though they dont weigh much! If you are doing the cup method, leafy greens do not count toward your 6 cups. Eat them anyway! If you’re weighing, they count.

Community Notes: Happy birthday Tobin!!

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This Post Has 3 Comments

  1. So two dumbbells? Seems right to me. I can’t envision a scenario in which you’d do a dumbbell workout without two dumbbells.

  2. Right? Two hands, two DBs. Except for box step ups. Those obviously just use one. 😉

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