Wednesday – Purpose / Achievement

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This will be a 6-week challenge that involves eating good, healthy food and focuses on developing healthy habits.
It will begin on January 15th and end February 25th. There will be an informational meeting on the 13th and is $15/person. Each day of the challenge you will track your food, eat “clean,” drink plenty of water and get adequate sleep. There are 3 components to winning the cash prize: point accumulation, change in body composition (measurements) and workout improvement (benchmark WOD).
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– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.

– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.

Strength / Skill:

3 Position Snatch Skill Work 6 x 1 + 1 + 1 @ 50-60%. Rest 2:00

– high hang + hang + below the knee.

– Same skill work done as last Thursday, but try to go slightly heavier today.


3 Rounds of:

10 Strict Pull-ups

20 KB SDHP (53, 35)

Row 500 M / Run 400 M

Rest 90s *Score = total time including rest

20:00 Minute Cap


1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s.

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