*All class times are completing the same WOD(s)
Complete As Many Reps As Possible in: (6 minutes of work time)
1 minute of Power Snatches, 135/95 *scale as needed to keep moving
1 minute rest
1 minutes of Muscle ups *scale: pull ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups *scale: ring dips
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups *scale: pull ups
1 minute rest
1 minutes of Muscle ups *scale: pull ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups *scale: ring dips
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups *scale: pull ups
Rest--Mobility---Approx. 10 minutes
“The Good Life”
3 RFT:
500m Row (or Run if not enough rowers)
12 Burpees
21 Box Jumps, 24/20″ – Games Standards
3 RFT:
500m Row (or Run if not enough rowers)
12 Burpees
21 Box Jumps, 24/20″ – Games Standards
**Nutrition Challenge**
Again, congratulations to everyone that stuck through the entire 4 weeks, played by the rules and stayed on top of their journals. I saw so many amazing results reading over your before and after baseline, reviewing the before and after photos and measuring you all in at the end! Every single person had CHANGE. You are all winners!! I hope that you all can keep it up, or very closely. Limiting those cheats. If you do you will continue to see progress!!
OVERALL WINNER: Rich Batzel (biggest loser, most journal points, AND most improved on baseline with 24% improvement). So we've taken the 2nd place person in each of the other categories……
BEST BEFORE AND AFTER PHOTOS: Sean Clark who wasn't in this to LOSE anything. I've never seen so much of a GAIN in such a small amount of time before. Seriously impressed in the muscle gain!!
Journal Points: Your very own Coach Andie Knox!! Only lost 1 point and that was because of forgetting one day to take her D3. No cheats, no alcohol and did all the bonuses, ate like an angel!
BASELINE We have TIE!! Cole Hart and Leah Watson both improved by 21%. Solid work you two….and you guys have to split your prize since we have a tie, unless you want to have a burpee-off. LOL
It was a close challenge!!
Top 3 Biggest Losers:
Rich 6.5inches
Cole 4.5 inches
Chondra 3.75 inches
Rich 6.5inches
Cole 4.5 inches
Chondra 3.75 inches
Top 3 Baseline:
Rich 24% improvement
Cole/Leah 21%
Mallory 20%
Rich 24% improvement
Cole/Leah 21%
Mallory 20%
Top 3 Journal Points:
Rich 161(Full points)
Andie 160
Sean 150
Rich 161(Full points)
Andie 160
Sean 150
Baseline Photos were ALL amazing!!! Seriously I was impressed!!!!
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