60-day CHALLENGE UPDATE: Diet plan, 1 point per day for hitting 90% of macros!!!!
Our workout today is from the CF Masters Qualifier in 2017. WOD
21-15-9 of:
Shoulder to Overhead (95/135)
Chest-to-Bar Pullups
OR
Deficit Hand Stand Pushups (BRICE)
Booty/AB Camp
40m Oh Lunge Walk (15/25)
40 TTB
30m Lunge Walk
30 Jack Knives
20m Lunge Walk
20 GHD’s
10m Lunge Walk
10 Inch Worms
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus