2.5.18

This week marks our 4th week of the challenge just wanted to remind everyone how you earn points! Keep updating these daily
Here’s a good example of a simple food log.

-Log food = 1 point.
-Drinking 3/4 your bodyweight (pounds) in fl. oz in water = 1 point.
-Attending and doing the class WOD = 1 point
-Bringing a friend (non iota member) to workout = 5 points
-Writing goal on the board = 5 points
-Accomplishing a goal = 10 points

A. Warm Up

3 rounds (not for time)
10/7 cal row
10 Bow and Bends
5 single leg RDLs each leg
5 Scorpion each side
5 Iron Cross each side

B. Conditioning

50 Cal. Airdyne
35 Thrusters 75/55
20 Chest to bar Pull Ups
*coaches challenge 95/65 & bar muscle ups

C. Strength

Deadlift
9-7-5-3-1+

55%x9
65%x7
75%x5
85%x3
95%x1+

Shoulder Press
9-7-5-3-1+

55%x9
65%x7
75%x5
85%x3
95%x1+

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