The results of our 10-day sugar detox are almost in. We will announce the raffle prize winner over the weekend. Participants have one more day, Friday, to contact Kehau and let her know if he/she followed sugar detox rules for all 10 days. Great job to everyone who’s staying relatively clean. We’ve heard great feedback so far!
Ron is one of the strongest people we know! Thanks for keeping us inspired with your hard work and consistency day in and day out. We are proud of you!
012216 WOD
A. EMOM 9:00
Min 1: 150-meter row
Min 2: 0:20 hollow hold + 0:20 Superman hold
Min 3: 0:40 banded good mornings at moderate pace – focus on form
B. Deadlift – week 3 | month 3
75% x 5
85% x 3
95% x 1+
After each working set, do 10 press-ups
C. For time:
12 hang power snatches (115/75)
12 box jumps (24/20)
12 chest-to-bar pull-ups
9 hang power snatches
9 box jumps
9 chest-to-bar pull-ups
6 hang power snatches
6 box jumps
6 chest-to-bar
Run 600 meters
>> On-Ramp
For time:
12 light hang power snatches
12 step-ups
12 ring rows
9 light hang power snatches
9 step-ups
9 ring rows
6 light hang power snatches
6 step-ups
6 ring rows
300-meter run or row
5:30 class looking strong!
012116 WOD
A. Three rounds NFT
Run 100
5 burpee broad jumps
10 glute bridges
15 hollow rocks
B. AMRAP 8:00
20 sit-ups
15 air squats
10 push-ups
Rest 4:00
AMRAP 8:00
20 double-unders
15 Russian Kettlebell swings (53/35)
10 push balls (20# 10′ / 14# 9′)
C. Mobility
Quad smash with barbell 2:00/ side
Pec and delt smash with lacrosse ball 2:00/ side