Warm-Up:
- 400m Run
3 Rounds
- 20 OH Walking Lunges (PVC or Empty Bar)
- 40 Double Unders
Group Warm-Up:
- Coach Led
Strength:
EMOM for 10 minutes -
- 5 DB Bent-Over-Row (Both arms together, AHAP)
- 5 Dips
Conditioning:
21 - 15 - 9 -
- DB/KB Thrusters (45/35)
- Burpee Box Jump Overs
Post workout results and food logs to comments.
Margie's food log:
ReplyDeleteSpark, 2 pork chops,2 cups of green beans,few nuts, hamburger helper
My WO 11:47
DeleteGerald's:
ReplyDeleteB- trail mix,water
L- baked chicken , carrots, water
D- stir fry - chicken, shrimp, ham, carrots, bell peppers, squash, tomatoes, water
WOD 45 & 35lbs
10:17
Bethany's
ReplyDeleteBreakfast: 2 eggs and 3 pieces of bacon
Lunch: Cobb salad with spicy dressing
Dinner: Nothing
Drinks: water, unsweet tea, black coffee
Exercise: 25lb DBs for bent over rows 15lb DBs for thrusters w/12 inch box
Reduced my reps to 18-12-6
15:59
Gabby's food log and workout:
ReplyDeleteB-protein shake (1 banana, 5 strawberries, 1 cup of almond milk)
L-crispy chicken salad an apple with peanut butter and a handful of almonds
S-banana
D-sweet potato sausage abs bacon hash
Workout:
11:46 with 15 lb DB 18 in box
Rodney Freeburn
ReplyDeleteB= Shake: 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, Plexus Slim, water
S= 1 protein bar, 15 almonds, banana
L= Kale medley salad with mushrooms, carrots, bell pepper, cucumber, tomatoes, celery, 2 TBS Balsamic Vinaigrette dressing, 2 TBS of Feta cheese, water
D= 2 beef fajitas, rice beans and protein drink.
Used 45# for Bent over row
WOD: Used 25 # for the thrusters and 20 inch box. 12:28.
Hannah's WOD:
ReplyDelete8 mins with 15 lb DB, 20(21?) inch box
10 min ab workout
Jessica food:
ReplyDeleteB- 2 eggs, 2 pc bacon
L- salad w/ spinach, spring greens, celery, tom., avocado, olives, red bell pepper, 3 oz grilled chicken
D- grilled chicken, broccoli, carrots, cabbage
Water, cup of black coffee, unsweetened passion tea
Angela workout:
EMOM 25lbs
Conditioning 15lbs and 8:30
Kim:
ReplyDeleteB- 1/2 cup granola w/ almond milk and banana, coffee w/ creamer.
L- green beans, roast , salad,
D- salad with ham , turkey, small slice cheese, 5 pretzels.
Donna's food log
ReplyDeleteB-sausage link and bacon
L- salad with ranch dressing and unsweet tea
D-shrimp tacos with pico and water all day
Kim's workout:
Emom 15lbs
13:41 10lbs, 18 box
Julie's Food & Workout Log
ReplyDeletePLexus Slim
B- Oatmeal and water
S- granola bar and water
L- Cheese, ritz and water
S- Strawberries, blueberries, graham crackers and water
D- Pulled pork sandwich, water and doritos
S- Cookie dough
Workout
9:55
Renee
ReplyDeleteBlack Coffee, almonds, 1 egg, strawberries, mango,pecans, Pumpkin seeds, chicken salad, water all day.
Margie Workout 25# db emom
ReplyDelete#15 db, 20 box step ups, finished 22 something. I really hated this work out.
I did finish. That is what i have to remind myself.
ReplyDeleteJackie's Food and Workout
ReplyDeleteB - banana, slice of banana nut bread and venti nonfat caramel macchiato
S - handful of pirates booty and water
L - fajita chicken and spanish rice and diet sprite and HEB trail mix
S - handful of grapes, peanut butter sandwich and water
D - 1/2 BBQ pork chop, corn on the cob and half a roasted red potato and a glass of cabernet
Workout - 10:57
Kale Mosley 10-27-14
ReplyDeleteBacon egg and cheese biscut for breakfast
chicken sandwich for lunch
ham sandwich for lunch
had a few beers and a lot of water throughout the day
walked at least 3-5 miles a day between friday and monday
Jessica
ReplyDeleteWOD ? Don't remember time...I think 10:56
Angela's Food Log
B-bowl of Cheerios and whole milk, cup of coffee with 1/2 packet of stevia and creamer
L-bbq'ed turkey breast, green beans and 1/4 cup of bacon and onion potatoes, handful of dark chocolate covered pomegranate and sweet tea
Pre-workout snack-protein bar and spark
D-oregano baked chicken, white rice and steamed spaghetti squash and water
Water also through the day
Thresa's Log
ReplyDeleteB= scrambled eggs with onions, zucchini, water, 1 cup coffee with a little creamer and sugar
L= cauliflower soup with green onions , water D= 2 meatballs, few bites of chicken salad, water
WOD= 10:30 #15 Bent over row #25
Ashley's log:
ReplyDeleteMonday
Bf: protein shake, 3 eggs
L: some trail mix and an Apple
D: salad with eggs, avocado, vinaigrette dressing
Exercise: 30-20-10 pistols and v-ups
B: sausage biscuit with a sweet tea
ReplyDeleteL: chicken nachos with water
S: peanuts
D: pizza
Workout: walked the airports.. Home!!
Hannah's food log
ReplyDeleteB- 2 eggs, bacon, coffee
L- 2 eggs, 2 pieces bacon water
S- 1 tbs almond butter, 1 tsp honey
S2- a few pieces of ham
D- buffalo wings, carrot sticks, water, milk (my mouths was on fire!) a few fries
Rocio's WOD 10 min. 15 lb dB.
Delete