Tuesday August 20, 2019

*Please Read*

The IM Lifestyle Challenge has gotten quite a few people thinking about healthy habits. Maybe you missed your chance to sign up or maybe you did sign up but you didn’t take it seriously last week. THATS OKAY…

Recommit this week and give it your best. If you didn’t sign up you still can join us for today the last 3 weeks of the challenge. Just Venmo $20 to @Ironmile-Alderman and we’ll add you to the leaderboard!

This week there are 3 additional ways to gain points each day;

•Spend 10 minutes working on a weakness… ie double unders, handstand walks, snatches etc

•Take an IMRecovery class or Romwod. You still get points for taking up to two classes. If one of them is a recovery class then you do get double points for that class!

•Don’t eat dairy. Now dairy isn’t bad for everyone but it is a way that many over-consume calories and to learn moderation we will reward you with one point each day that you remove it.


If you do not consume any alcohol from Monday through the end of Friday(11:59:59) you get all the bonus points. If you drink at all you get 0.

Skill: 5 sets
250 m row w/1 minute rest or alt w/partner

Run 400 m
Hang power clean 205/135

10 down to 1
Db power cleans
10 jump squats
10 hollow rocks

Sumo Deadlift
Go light enough to get through a hard set of
10. Then rest and load weight to get a heavy
Single. Back and forth.

Pause split Jerk
Build to heavy single

3 sets of 10 GHR

2 min each
Right side twisting lizard
Right side lying hamstring
Left side twisting lizard
Left side lying hamstring
1 min each
Sumo squat
Child’s pose

Monday, August 19th, 2019 at 9:49 pm / WODS