Daily WOD – Oct 5, 2020

Janet firing away on the rower!

Workout of the Day

“2020 Fall Nutrition Performance Test”

Complete max consecutive strict pull ups.

Rest at least 5 minutes, then:

“Open 15.5”

Complete 27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters (95/65#)

Time cap = 20 minutes.

WOD Notes: For the pull up portion of the challenge, consecutive counts as not coming down from the bar.  You may hang as long as you want to try for another rep.  Choose a pull up version that allows you to get more than 8 reps.  Choose a thruster weight that will allow you to get through each round in no more than 3 sets.  Compare 15.5 to 150327 and max consecutive strict pull ups to 191016 (or SugarWOD on 6/26/20 but note that was a cash out not a buy in).

Nutrition Challenge Day 1:  Welcome to Day 1 of the nutrition challenge! We hope you’re ready and excited to kick off the next 30 days of clean eating! In addition to avoiding sugar, gluten, and alcohol, all participants should log 5 workouts/week in SugarWOD and record your sleep each day! (Each morning you’ll see a Sleep WOD in SugarWOD where you can enter the number of hours you slept the night before…  You are not being graded in any way on this aspect of the challenge, but it’s meant to be a reminder to focus on the quality and quantity of your sleep.) If you can’t make it to the gym today for the Performance Test, you can make it up at any Open Gym in the coming week or do the At-Home version.

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