Today we will complete the 1st of the AUDREY CHALLENGE workouts. Enter the division that suits you best, (I hope you challenge yourself!). Workouts are not judged, so we are counting on you being absolutly honest when it comes to your number of reps and full range of motion in the movements. Drop your entry fee money, ($10 plus), in the AUDREY’s Challenge box in the box and write your name on the list so that we know who is in the competition.
Warm-up (15 min.): Weigh-in on the scale.
3 Rounds of: Jog 2 laps 10 Wallball 10 Burpee 10 Walking Lunges. Dynamic Stretch
Strength (15 Min.): Deadlift
EMOM 3 Reps for 8 Min.
Work up to 150% of your body wt.
WOD: AUDREY 1.1
RX Division
For Time:
21 Deadlift 150% BW
21 Box Jumps 24/20 (Step-ups are permissible)
200m. Run
15 Deadlift
15 Box Jumps
400m. Run
9 Deadlift
9 Box Jumps
800m. Run
Athlete Division
For Time:
21 Deadlift 100% BW
21 Box Jumps 24/20 (Step-ups are permissible)
200m. Run
15 Deadlift
15 Box Jumps
400m. Run
9 Deadlift
9 Box Jumps
800m. Run
Health Division
For Time:
21 Deadlift 80% BW
21 Box Jumps 20/16 (Step-ups are permissible)
200m. Row
15 Deadlift
15 Box Jumps
400m. Row
9 Deadlift
9 Box Jumps
800m. Row
Icing: Muscle-up Progressions and 25 Ring Dips