WOD / MONDAY, JANUARY 14

Congratulations to these two hard working athletes on winning our nutrition challenge! Their commitment to their intake and training shows with their amazing results!

Mobility

2:00 Twisted Cross/side

Strength

Deadlifts

From 0:00-2:00 - 9 reps @ 225lbs/155lbs

From 2:00-4:00 - 7 reps @ 255lbs/175lbs

From 4:00-6:00 - 5 reps @ 285lbs/195lbs

From 6:00-8:00 - 3 reps @ 315lbs/215lbs

Rest, then...

For time:

35 Pull-ups

7 rounds of “The Chief”

25 Pull-ups

5 rounds of “The Chief”

15 Pull-ups

3 rounds of “The Chief”

One round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Competitors

1. Strength

275/185, 305/215, 335/235, 365/245

2. WOD

3. Aerobic

Every 3:00 x 6 rounds of:

10 Calorie Ski

250m Row

40 Double-unders

4. Gymnastics

7 sets of:

3 Strict Deficit HSPU + Max rep Kipping Deficit HSPU Rest as needed. You choose the Deficit.

Functional Bodybuilding @ 10:00am!

Rocco Di Jerlando