http://www.wallbuilders.com/libissuesarticles.asp?id=82
Reminder: we only have the 8:30 AM class today.
Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Group Warm-Up:
- 3 x 30s On/30s Off on Rower
- Squat Work
Conditioning:
Little Kelly
3 Rounds For Time -
- 400m Run
- 30 Wall Ball Shots
- 30 Box Jumps
Post detailed workout results and food logs to comments.
Margie esister1 3rft
ReplyDelete300m run 20 wbs and 20 step ups 18inch box
time 20:36
Toya esister2
300m run 20 wbs and 20 box jumps 12(1st time)
20:40
B- scrambled eggs with veggies, water
ReplyDeleteL- none, water
D- French bread pizza water
Margie Esister1
ReplyDeleteb spark, chicken and cheese sauage
l 2 fish fillets
d 1 rib and bite of beef fajita
snack 2 almonds, watermelon, pineapple
very sore after work out
22:19
ReplyDelete20 in box
14# ball
B-cereal with strawberries
L-8 oz t bone sweet potato fries and green beans with tea
D- hamburger patties and lots of kettle corn (sorry dad!)
Tons of water!
B-granola, pecans, coconut milk, banana
ReplyDeleteL- hamburger, chips, potatoe salad, beans, chocolate cake,
Sn- fruit brownie cabob
D- hotdog, potato salad, beans, chips, strawberry pie
Tea, water
Happy 4th of July!!!
Bf: eggs and turkey sausage
ReplyDeleteL: hamburger and French fries
D: chopped beef sandwich
S: few crackers, handful of kettle corn, few cheetos
Water, coke zero
Workout:
ReplyDelete16:15
200m run
15 wall ball shots
15 box jumps on 12" box
Food log:
Breakfast: an egg and a piece of bacon
Lunch: garden salad with ranch dressing and 6 hot wings
Dinner: Kung pao beef and a tablespoon of rice
Drinks: lots of water and an unsweet tea
3 rows--159m, 152m,144m
ReplyDelete14:15--200m, 20 wbs w/18#, 18" step ups
b- 2 eggs w/bacon
l- brisket and sausage
d-protein shake
B-spark and a banana
ReplyDeleteL- fajitas 1tortilla
D-fajita and rib lets
S-1 tbps Nutella hand full of almonds
Water 8 oz almond milk
b- none
ReplyDeleteL- strawberries, and almonds
S- a few pieces of summer sausage
D- 1/2 of a baked potato
a little kettle corn, a few cheetos
water, unsweetened tea, black coffee
jogged 2.54 miles in 27:18
Delete300m run/jog
ReplyDelete30 WB #8
30 step ups 18"
20:46
B: protein shake
L: venison sausage
S: strawberries
D: strawberries & raspberries
B: 4 pieces of bacon
ReplyDeleteL: 8 ouncr sirloin steak, 4 grilled shrimp, broccoli, green beans
D: noodles and hamburger meet
Diet dp water and michelob ultra
B- Slept through that
ReplyDeleteL- Meal Replacement Shake
D- Brisket meat w/ BBQ sauce & pickles, Sausage on a stick
Spark & Lots of Water
L: roast, carrots,celery, onion
ReplyDeleteD:hamburger with lettuce, tomato, mushroom, avocado, a little potato, 10 blueberries, piña colada cake with a little chocolate ice cream.
Drinks: 4 glasses wine, water
25:23 14#, 18"
Jessica
ReplyDelete400m
10# WB
20" BJ
26:32
B- 1 egg w/grilled onion, sm. bowl of blueberries, grapes, strawberries, pineapple
L- 1/2 tilapia filet, 1/2 of scallop, 1/2 crab cake (left overs)
D- brisket, sausage and one bite of a rib
16 oz. berry tea, 16 oz. green tea 64 oz. water
B. 2 eggs, 2 sausage patties, water
ReplyDeleteL Chicken stir-fry with tomatoes, squash, zucchini, bell pepper, onion, water
S. 1 orange, 1 banana, water
D. Grilled Chicken salad, water
400m
ReplyDelete20lb WB
24" box jumps
19:10
3 hot dogs
ReplyDelete1 hamburger
5 pieces of pie
1 slice of cake
Chips
Baked beans
Watermelon
Water
B - Protein Shake
ReplyDeleteL - Rudy's turkey and pork ribs with tea
D - Steamed artichoke, blackened snapper with crab and shrimp, side of sauteed carrots and a couple of scalloped potatoes
lots of tea, 2 glasses of cabernet with dinner