Don't forget that you need to be at the same class as your partner today and tomorrow.
- Light Jog
- 40 Unbroken Double Unders, or 120 Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Workout 4:
- 50m Partner Dynamic Burpees
Workout 5:
- 6 minutes to find combined Front Squat 1RM with your partner
Workout 6:With your partner -
- 100 Double Unders or 300 Singles
- 50 Push-Ups while Partner Holds Plank
- 50 Deadlifts while Partner Holds Bar at Top of Deadlift (115/75)
- 50 Shoulder to Overhead while Partner Holds Bar in Front Rack (115/75)
- Finish with both Partners lunging 50m with their Bars in the Front Rack. (115/75)
On workout 6, both partners must count every rep out loud. Any rep not counted out loud does not count. You can only complete reps while your partner is in the hold position. For the jump rope only one may be working at a time.
Post food logs and detailed workout results to comments.
Workout: FS- 95lb PW- 16:51
ReplyDeleteFood Log:
Breakfast- Spark, Lara Bar, bottle water
Lunch-Muscle Milk with half a banana, Almond butter
Snack- Protein box and Passion tea from Starbucks
Dinner- Thai Curry over Flafel
Renee
ReplyDeleteWOD 4 4:12
WOD 5 #75
WOD 6. 23:29 35# weight
Breakfast: black coffee
Lunch: 3oz.. Turkey breast, roasted veggies, fresh tomato
Snack: almonds
Dinner: Venison Sausage, baked eggplant, corn
6 oz Sauvignon Blanc
62 oz water
Esister1 (Margie) no work out makeup sat.
ReplyDeleteBreakfast: spark
Lunch: tuna,avocado small,teaspoons of onions, 2 eggs
Dinner: baked chicken leg and thigh, 1/2 cup of mix veggies
snack: strawberries
Burpees 1:17
ReplyDeleteWOD: 11:07 with 65#
B: 3 Scrambled eggs, 1 spark
L: paleo chilli
D: half bowl of paleo chilli, 4 bite size pieces of watermelon
Drank lots of water today (7 bottles) and only 1 piece of gum hooray!! It was a wine kind of night, but I resisted ;)
A cup of coffee (much needed) with a little cream
DeleteW#4 - 3:01
ReplyDeleteW#5 - combined 180
W#6 - 19:36 K-#35, T-#65- singles
B- scrambled eggs with veggies, water
L- paleo chili, water
D- sweet potato stuffed with extra lean ground beef, spinach, onions, water with lemon
4: 1:17 with Mary
ReplyDelete5: make-up Saturday
6: 11:07, 95# w/ Mary
B: muscle milk
L: 1/4# smoked turkey, 2 small links of smoked sausage
D: bowl of roast, carrots, celery, and onions
Lots of water and a hot tea with breakfast.
W#4: 2:27
ReplyDeletew#5: me- 135# kat:- 75 combined 210#
w#6: 14:47 J-65#, K- 35#
B-1 cup egg whites with 1/2c. turkey sausage
S- grapefruit
L- a school cafeteria cooked fajita salad ( I just ate the meat mainly)
s- banana
D- grilled steak and broccoli
black coffee and lots of water
ES2
ReplyDeleteBurpees 4:51
No time make up wo Saturday
FS. 80lbs
B- spark,banana,coffee
S-apple
L-grilled chicken salad, chicken,onions,romain lettuce,blk olives,tomato ,balsamic vinegar
D-baked chicken,broccoli ,cauliflower ,carrots
workout #4 1:29
ReplyDeleteworkout #5 135#
workout #6 15:24 (Gabby 55# and Gerald 95#)
breakfast:one cup of oatmeal with two strawberries in it
lunch: leftover cowboy soup with water
dinner grilled pork chop fresh squash and fresh sweet corn on the cobb with unsweeten tea
Workout #4 1:29
ReplyDeleteworkout #5 225#
workout #6 15:24 (Gerald 95# and Gabby 55#)
breakfast: 2 scrambled eggs spinach and pork sausage
lunch: tuna salad and water
dinner: homemade chicken soup with carrots water cheastnuts and water
Workout 4: 3:31
ReplyDeleteWorkout 5: 95#
Workout 6: 16:56 with 55#
B: spark and protein bar
L: 1/2 grilled chicken wrap
Snack: 2 pieces of beef jerky and handful of blueberries
D: roast, carrots, onions, celery w/ side of sautéed asparagus
wod 4 - 4:12
ReplyDeletewod 5 - #85
wod 6 - 23:29 #45
B - whgrain toast, banana
S - banana
L - ground turkey w zucchini, squash
D - beef patty, salad
water 80 oz, fiber drink, spark
Workout 4 - 2:30
ReplyDeleteWorkout 5 - 180# + 135#
Workout 6 - 14:42
Bf: egg white omelet, watermelon
Lunch: brisket, salad with boiled egg and cheese, barbeque sauce
Dinner: 2 hotdogs, wheat bread, watermelon
Water, 1 diet Dr. Pepper
Workout4:3:01
ReplyDeleteWorkout5: 75#
Workout 6: 19:36 with 35#
B-2 scrambled eggs with onion and spinach
S-apple with almond butter
L-spinach/lettuce salad with 1/2 avacado, broccoli, red onion, 2 Tbsp dressing, roast
Snack- 2 Tbsp. almond butter
D-Spinach salad with red onion, 4 strips bacon, 1 boil egg, creamy balsamic dressing.
Water-70 0z with lime
Bethany Evanos
ReplyDeleteWorkout 4: 2:30
Workout 5: 135lb
Workout 6: 14:42
Breakfast: Paleo Frittata, 1/4 cup of cantaloupe, herbal cleanse drink, black coffee
Snack: Celery
Lunch: two grilled chicken leg quarters
Snack: Sunflower seeds and celery
Snack: Meal Replacement Shake
Dinner: Curry Chicken with riced cauliflower
5 bottles of water total
WOD 4: 5:22
ReplyDeleteWOD 5: #115
WOD 6: Tbd
B: meal replacement
L: one egg, 5 strawberries, turkey sausage and 1 tortilla
D: brown rice and grilled chicken
Other drinks: spark and 1 unsweet tea
WOD 4: 3:22
ReplyDeleteWOD 5: 70#
WOD 6: 14:06 scaled to half
B - watermelon and protein bar
S - strawberries, blue berries, plum
L - salad turkey chicken lettuce tomatoes 2 small cheese cubes with lemon vingerette dressing cantaloupe
D - 8 grilled chicken fruit strawberries grapes tangerine grapes unsweet tea
Water w/lemon all day
B- 2 eggs, with baby pearl mushrooms, green onions, tomato, spinach, nitrate free sausage, Spark
ReplyDeleteL – Eggplant & Italian Sausage Strata
S – Salad, tomato, green onions, 2 teaspoons pecans, homemade Italian dressing, Spark
D- Meal Replacement Shake w/ 2 scoops Muscle Gain
Water the rest of the day
WOD #4 3:18
WOD #5 Faydra @ 100lbs - Shy @ 80lbs
WOD #6 Faydra @ 55lbs no bar for lunges - Shy @ 45lbs @ 20:33
Fiber drink that I forgot about
DeleteJessica and James
ReplyDeletetest 4- 2:55
test 5- 300# team total front squat
test 6- James w/95#, singles, James did 50 unweighted, 18" step ups
b- frittata, 1/2 cup cantaloupe
l- atkins shake
d-curry chicken over riced cauliflower
lots of water again
Jessica
ReplyDeleteWOD #1 582 m
WOD #6 45#
B- 2 eggs w/sautéed onions and pico
S- apple and small handful of raw mixed nuts
L- Italian sausage and eggplant
D- 1/2 c Italian sausage and eggplant, field greens salad w/ green and orange bell peppers, olives, radishes, celery and 4 oz. link of sausage
Water 75 oz.
oops... 8 oz. fresh carrot juice
DeleteJessica
Workout#4: 2:27
ReplyDeleteFront Squat 1RM: 75lbs
Workout#6: 14:47; 35lbs
B-4 pieces of bacon
L-cobb salad with ranch dressing
D-grilled mushrooms and onions
Diet DP
Water
Cindy
ReplyDeleteBreakfast - Paleo frittata , 1/4 cu cantelope
Lunch- 3 Paleo meatballs with spaghetti squash
Snack- 2 slices of turkey wrapped in lettuce
Dinner- Paleo curry with cauliflower, salad with 1 tsp of French dressing
1 diet coke