Dynamic warm up
Partner up to verify/count/spot if needed for all but met con
10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females
10 min1 attempt max reps strict press 70% bw males / 50% bw females
5 min rest/set up for met con
357 Magnum
3 burpees
5 swings 53#/35#
70 m sprint
AMRAP in 7 min (rds + reps)
**if you lose weight during the challenge you will use your “new” weight post wod. If you scale the % today you will use the same % post wod
Each and every challenge participant is required to write down their scores.
Fat Loss & Performance Division
Dynamic warm up
Partner up to count/judge reps for each other
300 m shuttle run (must touch down every time except the finish)
Rest 5 min
Max push ups in 1 min (chest must touch ground and full extension at the top)**
Rest 3
Max strict pull ups in 1 min (chin clearly over bar, full extension of elbows)*
Rest 3
Max sit ups in 2 min (hands behind head, feet anchored by partner, elbows must contact outside of knees)
Rest 5
1 mile run for time
Post shuttle time/Max # push ups/pull ups/sit ups/mile time and if mod or rx.
Use same modifications (if needed) both pre and post
Each and every challenge participant is required to write down their scores.
12:00 Nutrition Seminar
What an amazing day! With 40+ participants this is one of CF Jaguar's biggest challenges yet. Thanks to the many coaches/helpers on hand -- which allowed everything to run smoothly and on time! With a kick off like this everyone will be BETTER than BEFORE!
