FIT WOD THURSDAYS

September 09, 2015

Announcement:

The LuRong Living Paleo Challenge is starting Monday September 14th. 

We will be recording all benchmark weigh ins, measurements and challenge wods on Monday, or you can start to get them done by a coach over the weekend. You will also be required to take your own before and after picture. 

This is the best way to loose those extra summer pounds fast. It’s a 7 week challenge and is guaranteed to give you results if you follow the plan. 

There are weekly prizes, grand prizes and a chance for the entire gym to win as a team. The more of us that enter the better chances we have of winning. Each gym will register under either Bridgewater or Dartmouth.  

This year is a little different and there are three diet levels you can choose from. Elite, Pro and Beginner levels will allow you to be super strict or have just a little grains in your diet. 

To find out more information and to SIGN UP NOW, follow this link:

Challengeseries.lurongliving.com

TODAYS WOD

WARM UP:
Team Relay
3 rounds
Run 100m
Run 200m
Run 400m

CORE
Tabats Situps
score is lowest round
full tabata is 8 rounds

WOD 1
AMRAP 10
Teams of 2
Athlete 1 performs one full round and then rests while athlete 2 performs a full round.
50 Ft Crab Walk (length of gym)
10 pushups
50 ft Bear Crawl
10 Burpees
switch partners

WOD 2
200 Meter Walking Lunge
do not hit the pavement with your knee but come as close as possible. all lunges no small steps in between.
10 Minute cap.

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