1.15.18 Challenge Starts Today

Challenge starts today!!! We will be testing this week!

Here’s a reminder of the point breakdown -Log your food = 1 point. -Drinking 3/4 your bodyweight (pounds) in fl. oz in water = 1 point. -Eating treats or unhealthy meals = -2 points -Attending and doing the class WOD = 1 point -Bringing a friend (non iota member) to workout = 5 points -Writing a goal on the board = 5 points these have to be thoughtfull and can only be done once every two weeks -Accomplishing a goal = 10 points

A. Warm Up 12 minutes EMOM alternating movements 1. 20 Squats 2. 10 Spider lunges (start in high plank then step foot to outside of the hand then return to high plank, alternating feet, 5 each leg) 3. 15 Good Mornings 4. 20 Sit Ups

B. Conditioning

CV Inversion

500 m row 15 burpees 400 m row 12 burpees 300 m row 9 burpees 200 m row 6 burpees 100 m row 3 burpees 3 rope climbs 3 burpees 100 m row 6 burpees 200 m row 9 burpees 300 m row 12 burpees 400 m row 15 burpees 500 m row

0 views0 comments

Recent Posts

See All

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press