Daily WOD – Oct 16, 2019

Diana with a solid deadlift position!

“2019 Nutrition Challenge Performance Test”

Buy-in:

  • Max consecutive strict pull ups

Complete for time (15 min cap):

  • 1000/800m row
  • 40 wallballs (20/14# to 10/9′)
  • 30 medball sit ups (20/14#)
  • 20 burpees
  • 10 power clean and jerks (135/95#)

WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.  Compare to 190909.

Nutrition Notes:  Day 38 of 40.  The re-test workout!  In an effort to get the most consistent results possible, it is worth trying to arrive to the same class time you attended at the beginning of the challenge.  It is also valuable knowing your previous 1000/800m row time as the approach to the workout can greatly alter the results.  If you sprinted the row last time, that should be the goal this time as well.  Improving on your row time by 1 to 10 seconds would be a great way to see how your fitness has improved.

Remember the second round of Inbody scans start Thursday morning.  If you haven’t signed up for the rescan yet, please do so HERE.

Share on facebook
Facebook

This Post Has 4 Comments

  1. 4PM
    Steve 15; 3:46; 12:56 (rx)
    Kyle 13; 3:52: 11:14 (145PC,50 bicycles)
    Alex 14; 3:44: 12:34 95#
    Shawn 10; 3:49; 11:36
    Pat B 7; 3:46; 11:41 (16# WB)
    Andrea 2; 10:57; 95#
    Marissa 2; 3:32; 10:04 (8# WB, 55# C&J)
    Heath 12BPU; 3:39; 11:19 (8# WB, 55# HPC)
    Sigal 17 (PR+2); 4:13; 7reps C&J Rx
    Chri 2+19; 4:01; 13:14Rx
    Fili 12; 3:50; 12:09
    Elissa FITNESS 🙂
    Ray 12:39
    Robbie 19; 3:37; 9:51Rx
    Kirsten 10BPU @18; 3:06; 10:04 (green, crunch, EPU#14/65#)

  2. 5:00
    Nikki K. 3 PR!, 3:30, 12:22 (s)
    PTS 20 PR!, 3:39, 10:53 Rx
    Joe 17 PR!, 4:21 PR!, 9:57 (115)
    Ceil 8, 3:38, 11:25 (65)
    Sofia 6, 4:00, 11:25 (65PC)
    Catherine 6, 3:34, 11:13, (65)
    Bob B. 5, 4:02, 13:03 Rx
    Tanya 11, 3:10, 10:08 Rx
    Tiago 21, 3:46, 11:17 Rx
    Jeff 8, 3:39, 11:49 (16, 95)
    Heather 12, 3:15, 8:41 (125 PC)
    Nick 9, 4:10, 11:58 (16, 95)

  3. 6:00
    Averie 3, 3:28, 10:48 (65pc)
    Dan T 23, 3:49,13:06 (95)
    Megan S 2pu/8 (p), 3:21,11:12 (75)
    Tobin 7, 3:26, 9:47 (75)
    Blake 11, 3:40, 13:01 Rx
    Dan R 14, 3:48, 12:29 (16#,105)
    Ricki 16,7:56 Rx
    Boelker 19, 3:36, 8:35 Rx
    Jay 3, 4:08, Cap-2 (14#, 9′,85)
    Mike C 4:00, 🙂 (85, 14)
    John C 4:03, 12:15 (115, 16)
    7:00
    Sean B 10, 4:00, 11:45 Rx
    Liz 2, 3:56, 11:33 (10, 65)
    Erik 9, 3:57, 12:47 (14,115)
    Cindy 3, 3:16, 10:27
    Frank 7, 3:28, 10:54
    Blythe 22RR, 3:33, 14:09 (10,45)

  4. John C forgot to log 15 SPU for PR!

Leave a Reply

Close Menu