:20 ON/ :10 OFF x 6 Rounds
*6 Rounds today! Try to do them all unbroken!
10 Calorie Bike OR ROW
10 Air Squats
* do this on your own we will group the tabata
Back Squat (25 Minutes)
5 x 5 @ 75% (+5-10#) of 1RM
*Add 5-10# from the last time we did a 5 x 5!
100 Double Unders
25 Ab Mat Sit Ups
12/15 Calorie Row
10 Handstand Push Ups (+ strict)
100 Double Unders
20 minute Time Cap
*Really work on your HSPU during the workout. If you can, make them strict!
Strict HSPU -Kipping HSPU -Dumbbell Push Press – Push Ups
100 Double Unders – 50 double unders- 200 Single Unders – 100 single unders
Here are the tenative rules for this challenge:
1. Teams of 3 (your choice on team members) must be posted by January 9th on board whose on your team)
2. Each team member requirements:
-$25.00 entry fee each person
-before and after pics taken at the gym (btw Jan 9-12)
3. 8 week challenge (roughly depends on post dexa scan date)
1 point per wod performed at CFF
1 point each day for drinking 1/2 your body weight in ounces each day.
Total possible points each week per person is 13 points.
It is your responsibility to keep up with team points.
Winners will be chosen based off points, dexa scan points, and total transformations. I will post the point system I will use at the gym for body weight %’s.
We will have a class at 10:30 Saturday am (January 5th) to go over details. What to eat etc.
The rules will be posted this weekend. But in a nutshell (Meat, Veggies, Nuts, Seeds, Oil, and little fruit. You will have one “cheat” per day and that will be creamer or milk for 1 cup of coffee or greek non fat yogurt. Everything else will be a “NO”. But write your questions down and have them ready.
I will have a link with all info by Sunday.