FINAL WEEK: Team Challenge: Day 1

 

 

10-Minute Challenge Mash-Up

 

 

That's right people, it's true...10 minutes a day, that's it!

 

Here's how it's going to work:

 

Every night by 7pm, the 10-minute challenge for the next day will be posted. 

These challenges will be done IN ADDITION to the daily WOD on the board.

 

If you choose to take a rest day, that's fine, you will simply miss out on the points that day.

 

The points vary from day to day depending on the wod.

 

We are mindful of those NutriFitters who are also participating in the Open and that will be taken into consideration as we move through the week.

 

Keep track of your score for each day, not a running total.  Scores can be reported every night or at the end of the week. 

 

There will be an A and B wod option. 

If you RX the A WOD = +20 points to your score.

If you RX the B WOD = +10 points to your score.

If you modify the B WOD in any way, then you earn 1/2 points.

 

These 10-minute challenge WODs will be done IN ADDITION to the regular wod for the day.

 

When the Team Captain reports the scores, whether at the end of each day or at the end of the week, please note which WODs were RX'd as A or B and if they were modified, please write how it was modified.

 

So....without further adieu...here is Monday's WOD:

 

Monday

 

5 min AMRAP

                                               A                 B

8 Ground to Overhead   135/95          95/65

12 Box Jumps                  24/18          24/18 (step ups allowed)

 

TOTAL per round:  20

 

2 min rest

 

5 min AMRAP

Start with 1 minute plank.  After completing the 1 minute plank,

complete AMRAP with the remaining time:

 

10 overhead wall ball sit-ups  20/14    14/10

20 flutter kicks                A =as written below  B= any other variation

 

TOTAL per round:  30 + 60 for plank (if you stayed up the entire minute, if not then subtract the number of seconds you dropped)

 

Your score for the day will be your total number of reps for both AMRAPS plus any extra points for RX or doing A wod.  If you modify the B wod in anyway, you will need to do 1/2 points.

 

DETAILS:

Ground to Overhead:  Click the link to remember all your options.  

You will only plank once. 

Plank: will be on elbows, arms uncrossed, palms of hands on floor.  No teepee bum or saggy back.

Overhead Wall Ball Sit-ups:  Ball must touch floor over your head each time before sitting up and throwing against wall.

Flutter Kicks: Hands may be placed under the small of your back.  Each kick counts as a rep.  One leg must come down to within 6 inches of the floor while the other leg stays perpendicular to the floor...staying as close as possible to a 90 degree angle.  Iron Maiden may have a protractor on hand to check.  (kidding...)  We don't want these to be small flutter kicks...these are BIG flutter kicks.  :)

 

 

Here are a couple of examples:

 

Buff Betty 

1.  First AMRAP:  4 complete rounds RXing WOD A. 

20 reps per round x 4 = 80 points + 20 for RX (A) = 100

 

2.  Second AMRAP: Perfect plank.  6 complete rounds

30 reps per round x 6 = 180 + 60 for plank + 20 for RX (A) = 260

 

Buff Betty would report 360 for Monday.

 

 

Bad Knee Nancy

1.  First AMRAP:  2 complete rounds + 8 G2O RXing WOD B

20 reps per round x 2 = 40 + 8 = 48 points + 10 for RX (B) = 58

 

2.  Second AMRAP:  Good plank.  Rested for 10 seconds.  4 rounds + 10 sit-ups RXing WOD A

30 reps per round x 4 = 120 + 10 sit-ups =130 +50 for plank + 20 for RX (A) = 150

 

Bad Knee Nancy would report 258 for Monday.

 

 

Improving Ivan

1.  First AMRAP:  6 complete rounds using 55 pounds.

20 reps per round x 6 = 120 points/2 for modifying more = 60 points.

 

2.  Second AMRAP:  Perfect Plank.  4 complete rounds RXing WOD B (14 lb. ball + smaller flutter kicks)

30 reps per round x 4 = 120 points + 60 for plank + 10 for RX (B) = 190

 

Improving Ivan would report 190 for Monday.

 

 

Q: If we miss a day, can we make-up 2 in 1 day?

A: Yes. They must be done back to back with no more than 5 minutes rest between them.

 

 

Q:  Can I do B on the first AMRAP and then A on the second AMRAP?

A:  Yes.

 

 

Q: Is there anything we can do to make-up the points lost if we can't RX the A WOD?

A: Just go as hard and fast as you can with the B WOD or even modifying at 1/2 points. Just do the very best you can do...that's all we want. There may be a bonus option later in the week that will allow for more points. But even if there isn't, let me emphasize that this entire challenge will not be won or lost on points alone. It plays a large part, but many other things will be taken into consideration, i.e. body fat percent, weight lost (if that's your goal), improvements to your FIT Test, improvements to your pictures, improvements on your measurments, etc.

 

 

Q: It seems like you can do a 15 lb. bar and a 12 inch box and get a million??

Even if you cut it in half?

A: LOL! Maximum effort is what you are going for here, not how best to work the system. I do realize that strategy will come into play and if that is what you want to do, that is fine.  When I collect scores, I will have the Team Captain make sure it is clearly written who got an RX for A or B and if it was modified...how it was modified.  Will it affect points?  No.  Are points the only thing that matters?  Refer to question above.  Catch my drift??

 

 

 

 

 

Other Questions?

 

3.2.1...GO!