Monday 4.6 : Challenge Keeps Rolling

Reminder: If you attempted a Max Wall Sit you must send in your attempt to qualify for the special prize. If you did the 20:00 you need to enter it into the Challenge points for the +5. If you did the Wall Climb Challenge you have to send it in and post it on #IG.

Remember the overall winner of the Challenge gets a free month membership, with 2nd and 3rd place getting discounts off theirs. Weekly challenge winners get a variety of different prizes as well. So keep challenging!

Monday may start “another week” of this, but it also starts another new week to do new things, or improve old things, or improve on yourself one way or another.

MONDAY : Post scores to WODify!

A reminder about what is being posted here.

I am posting what would be the STRENGTH work if this was business as usual so any of you who have access to barbells and weights can do that and keep up.

Then there will be the VirtualWOD which contains the Core and the WOD (with or without equipment) that will be what the VirtualWOD does together during the 3 classes each day. It will also be what is posted as a recording on the website’s “Virtual Classes” section.

I will also start posting Extra Work that will be exactly what it sounds. Extra work for people with equipment to do as well as some work with no equipment.

Strength: Thruster
3-3-3-3 (taken from rack)
Then EMOM 5m : 1 Squat Clean Thruster, heavy

VirtualWOD
CoreWOD: 4m AMRAP
15 Straight Leg Raises
10 Hollow Rocks
5 Dead Bug (each side)
– rest 1 minute then
4m AMRAP
10 Burps
10 Plank Push-ups
10 Plank Knee Touches (if you have the equipment then do 10 Rollouts)

WOD (W/ Equipment)
Part 1: 5 Minutes
5 Rep Burpee Breakdown – 1 Round
– 5 Push-ups
– 5 Burps
– 5 Up Downs
– 5 Burpees
Then right into Part 2: 5 Minutes
10 KB Swings, full OH
10 KB Front Squat (5 each side)
10 V-Ups
Then right into Part 3: AFAP, 5 Minute Cap
Run 1000m AFAP
– If you don’t have ability to measure exactly then run for 2 minutes out and turn around. If you have a Treadmill run @ whatever MPH you are able and incline of 2.0/2%.

WOD (no equipment)
5 Rep Burpee Breakdown = 1 Round
– 5 Push-ups
– 5 Burps
– 5 Up Downs
– 5 Burpees
THEN right into Part 2: 5 Minutes
10 Walking Lunges
10 Jumping Squats
10 V-Ups
THEN right into Part 3: AFAP, 5 Minute Cap
Run 1000m AFAP
– If you don’t have ability to measure exactly then run for 2 minutes out and turn around. If you have a Treadmill run @ whatever MPH you are able and incline of 2.0/2%.

Extra Work
1. EMOM 10m : 2 Squat Clean + 1 Jerk

2. 3 Rounds : 2 Min ME (accumulated) Front Rack Hold @ BW, rest 2:00
– Can also substitute KB/DB/Any Weight goblet hold. If you have a weight that might not be close to your BW then treat this as a 2:00 ME hold without any stops or absolute fewest able.

3. 5 Min Max Accumulated HS Hold…can be done FS, against wall, and from Wall Climb