Warm-Up:
- Light Jog
- 55 Unbroken Double Unders, or 150 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)
WO # 4 1:56
ReplyDeleteWO # 5 90#
WO # 6 16:22 35# DL, S2O, & lounges
B: almonds
L: salad w/ turkey
D: burger w/ avocado
Water, spark
WO#4 2:33
ReplyDeleteWO#5 Faydra @ 105# Shynell @ 85#
WO#6 Makeup Saturday.
B- Meal Replacement Shake
L- 2 eggs, 2 pieces of bacon, 2 pieces of sausage, 1/2 avocado & 4 cherry tomatoes
D- Meal Replacement Shake
Shy
DeleteB: 2 eggs with 1/2 English muffin
L: Baked Chicken with cucumber
D: Salad w/no meat
wo#4- 1:30
ReplyDeletewo#5- jodi 165# and Kat 100# total: 265#
wo#6- 11:52
b- banana
L- 2 stuffed peppers and watermelon
D- chicken fajita meat and green beans
water, coffee
wod #4 - 2:16
ReplyDeletewod #5 - k # 85- t # 110
wod #6 - 14:35 Kim so proud of you!!!!
I have the best partner EVER !!!!!!!
b - almond milk, almond butter. banana, strawberry, raspberry shake, water
l - Paleo bell pepper soup w/ cauliflower rice, salad
water
d- paleo bell pepper soup, water
Workout #4: 1:23
ReplyDeleteWorkout #5: 190# + 195#
Workout #6: 10:58
L: grilled chicken, wild rice, avocado
D: bowl of cereal
Water, coke zero, gum
B: 1 piece bacon, 2 eggs
ReplyDeleteL: salmon cranberry patty
D: none :/
Drinks: water, spark
Burpees- 0:59
Row- 767
Have to make up workout Saturday :(
WO #4: 1:15
ReplyDeleteWO #5: 245#
WO # 6: 13:25 95#
B. fruit salad, water
S. orange, water
L. BBQ brisket, green beans, water
D. Baked chicken with topping of sausage, diced tomatoes w/garlic, celery, jalapeños, green pepper, onion. Green beans, Tea.
Margie Esister1 and Toya Esister2
ReplyDeleteWO #4 2:50
Wo #5 100 for both Toya and Me
Wo #6 14:37 35lbs
b sauage venison and cheese 3 eggs
l tuna,avocado,mayo,apple
d tiplia fish fillet, 2 eggs
snack Watermelon, dark chocolate 3 small frozen pieces after work out
test #4--2:05
ReplyDeletetest #5--front squat team total 380#
test #5--17:40
b-muscle milk
l-chicken breast and a huge salad
d-beef fajitas and a large avocado salad
WOD #4- 2:16
ReplyDeleteWOD #5-k#85, t#110
WOD #6- 14:35
Go Motivador Sista Thresa!!!!
B- granola, pecans, cocnut milk
L- pimento cheese, chicken salad, rice/nut crackers
D- chicken breast, asparagus, spinach salad with tortoleni
Water, rehydrate, tea
Jessica
ReplyDeleteWOD #4 2:05
WOD #5 team 380#
WOD #6 17:40
B- carrot juice, one egg w/ spinach, grilled onions, pico
S- handful of raw nuts, date
L- salad w/ greens, spinach, celery, radishes, 4 oz. chicken
D- 2 flounder filets, 1/2 sweet pot., steamed squash and zucchini
S- handful of raw nuts, 2 dates
John and Mary I just want to tell you guys thanks. When we started this I was like I can't do this. After trying and almost
ReplyDeletedying doing it I thought you must be crazy to expect us to do these and today we did it and not only did not die but was doing good after. We feel great and strong. Thanks for knowing we can when we thought we couldn't.
WOD 4- 1:15
ReplyDeleteWOD 5- Gabby 150# + Gerald 245# = 395# total
WOD 6- 13:25 (singles Gabby did 65# Gerald did 95#)
breakfast- cereal with strawberries
lunch- two Hebrew National hot dog weenies and 10 olives with water
dinner- Dijon mustard pork chops green beans and white rice with a rehydrate
B: 4 pieces of bacon
ReplyDeleteL: grilled squash and zucchini
S: lgt muscle milk
D: grilled squash
Dark chocolate. 3 small pieces.
Water and diet dp
Toya forgot password to gmail.
ReplyDeleteB- turkey meat
L- pork steak and broccoli
D- tuna avocado and rotel
Water
Workout 4: 1:23
ReplyDeleteWorkout 5: 190lb+195lb= 385lb
Workout 6: 10:58 35lb bar and no weight on lunges
Food log:
Breakfast: scrambled eggs
Lunch: Mac n cheese
Snack: grapes
Dinner: two cheese enchiladas, chips and salsa
Drinks: lots of water, a slam
WO4: 1:56
ReplyDeleteWO5: 100#
WO6: 16:22, 45#
b-none
l-spinach salad, fried okra, turkey
d-sausage & peppers
water, spark, sweet tea
4 - :59
ReplyDelete5 - make-up Saturday
6 - make-up Saturday
B - protein shake
L - blackened black drum, grilled scallops, grilled shrimp, blackened oysters with 1/2 cup of rice. Side salad with ranch
D - homemade chicken salad
Lots of water and electrolytes all day.