Warm-up
Coaches Choice
MetCon
OCF Fall 2017 Nutrition Challenge BENCHMARK WOD RETEST!
*Remember to use the SAME Scale you used the first time around.
RX
For Time:
25 Pull-ups
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps
25 Pull-ups
SCALED
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
LITE
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Dumbbell Thrusters
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
Strength (optional)
Make up a lift you missed earlier in the week
A. Squat Snatch 6×3 @72.5-77.5%
B. Split Jerk 7x2 @75-85%
C. Back Squat
1x1 @90%+
5×3 @85%
D. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)
