Please make sure to do the prescribed warm-up every day when you get there and be ready by class start time. Because of the added intensity this week, it's a recipe for injury without a proper warm-up.
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Challenge Workout #1:
Max Length Standing Broad Jump
Max Length Standing Broad Jump
Challenge Workout #2:
1 Rep Max Deadlift
1 Rep Max Deadlift
Challenge Workout #3:
15 - 10 - 5:
- Ground to Overhead (115/75)
- Burpee Box Jumps (24/20)
15 - 10 - 5:
- Ground to Overhead (115/75)
- Burpee Box Jumps (24/20)
Post detailed workout results and food logs to comments.
WO #1 66 1/4"
ReplyDeleteWO #2 ORM DL 175#
WO #3 7:05
Black coffee
1/2 banana
Sausage w/2 eggs
Raw nuts
Spark
Sausage w/2 eggs
Rodney Freeburn
ReplyDeleteB. 1 cup fruit, 1 TBSP honey, 1 scoop of protein powder, 1 TSP Coconut Oil, 2 TBSPs Flax seed, 1 cup Kefir, 2 cups of coffee
L. Salad w/baby spinach leaves, carrots, jicama, cherry tomatoes and vinaigrette dressing, grapefruit
D. 1 fillet of Salmon, quinoa, broccoli
S. Hand full of almonds, protein bar
WO#1 either 72 or 74 inches, WO#2 275 LBs, WO#3 w/ 65LBS and 12 inch box was 7:43
1# 54 1/2
ReplyDelete2# 240
3# 8:35
bb pork chop, spark
lunch tuna, 2 celery sticks, 2 pickles, mayo, apple
dinner spaghetti, 5 small pc of choc,
Bf- oatmeal with fruit
ReplyDeleteS- apple
L- tilapia, squash and zucchini, lettuce, avocado, apple
S- 100 calorie pack
D- tilapia, spaghetti squash, squash and zucchini, boiled egg
Broad Jump- 79-79.5" (not sure which)
Deadlift- 265#
Workout #3- 5:35 (75#, 20")
Jessica
ReplyDeleteWOD #1 65"
WOD #2 160#
WOD #3 7:35
B- 2 eggs, salsa, 1 pc. bacon, bl. decaf coffee
S- 1/2 date, 10 raw pecan halves
L- steamed stirred brocc., carrots, celery, and 2 oz. beef
D- salad and 2 grilled chicken wings and 1/4 breast
Lunch space grill chicken salad
ReplyDeleteOne Oreo cookie
Dinner space bake potato soup with grilled chicken, mixed vegetables
Coffee with creamer
185 Deadlifts
12:49 box jumps Burpee's
This comment has been removed by the author.
DeleteJump 52
DeletePink lemonade Spark x2
ReplyDeleteMNS Max C supplement packs
Omegaplex
Chocolate MRS
Salad w/3 oz of ny strip w/ ranch dressing
Slice of pound cake
Muscle fuel
Catalyst
Chocolate MRS
Water all day
71 in
215 max Deadlift
8:29 65# 24# step ups
WOD -12&3 all bad
ReplyDeleteB/ advocare ashake
L/ fish sweet potatoes and green beans
S/ orange
V16- spark and a rehydrate
D/ two avocado and black beans w/rotel water
B bacon and diet dp
ReplyDeleteL grilled chicken
D beef tips
broad jump--I honestly don't remember--but I did a few inches farther than first time
ReplyDeletedl--385# (should have tried 400+)
wod--115#, 12" jumps--16min+--honestly don't remember again
b--shake
l--shake
d-10 chicken wings and spark
This comment has been removed by the author.
ReplyDeleteB- Lara bar
ReplyDeleteL- 2 eggs with onions, 2 weiners, spinach, coffee with creamer
S- raw cashews
D-Roast, carrots, green beans, rice
Broad jump- 60 1/2"
Deadlift - 110 #
Workout - 8:22