- 1 Mile RELAY run with partner
Break
it up however you'd like. Both you and your partner MUST run at different times and switch at the turnaround.
Group Warm-Up:
- Coach Led
Skill Work:
- Push-Ups Review and Practice
Strength:
3 Rounds -
- 30s Chin-Up Hold
- Rest 30s
- 30s Handstand Hold
- Rest 30s
Group Warm-Up:
- Coach Led
Skill Work:
- Push-Ups Review and Practice
Strength:
3 Rounds -
- 30s Chin-Up Hold
- Rest 30s
- 30s Handstand Hold
- Rest 30s
Conditioning:
- 400m Sandbag Run
- 25 Sandbag Squats
- 50 Sandbag Lunges
- 25 Sandbag Squats
- 400m Sandbag Run
Cash-Out:
- 4 sets of 25 Unbroken Double Unders (100 Singles)
Post workout results and food and activity logs to comments.
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, bananna
L= Salad with ranch dressing, cucumbers, broccoli, mushrooms, green beans, General TSO’s chicken, baked chicken, beef and broccoli, ½ banana, and pineapple. It was just a few pieces of each item. Small ice cream cone. Water
D= Backed chicken, onion, zucchini, celery, yellow squash.
1 mile run with partner 7:13
WOD 11:44
Did the singles for cash out
Jessica Food Log:
ReplyDeleteB- 3 eggs, 2 bacon, banana
L- hamburger patty
S- pecans and a date
D- salad w/ spinach and spring mix, olives, red bell pepper, celery, tomatoes and 2 1/2 pcs of pan fried w/coconut oil flounder
Gabby's food and workout!!
ReplyDeleteB-protein shake
L-8 oz of pork chop 1/2 sweet potato 1/2 squash and zucchini an apple and a cookie :(
S-granola bar
D-salad with tuna fish
Water coffee and tea
Workout-13:38
Kim's food log
ReplyDeleteB- 2 eggs w/2 turkey sausage, 1/2 banana, almonds, coffee w/ creamer,
L- 3 small lettuce wraps w/ pimento cheese,
D- spaghetti and meat sauce, broccoli, bread,
S- goldfish
Donna's food log
ReplyDeleteB-black tea
L-okra and tomato soup
S- pecans
D- 2 slices of pizza with water all day
Kim's workout:
1.5 mile(relay with 3 people) 12:24
Workout: 13:57
cashout- singles
Amy's food and workout!
ReplyDeleteB: biscuit
S: snack size gold fish
L: school hamburger
D: grilled chicken wrap
Workout: 40 walking lungs/20 squats/20 sit ups/ 10 push ups
Hannah's WOD:
ReplyDeleteRelay mile w/partner - 6.46
Workout time - 9.43
Cashout - singles
Margies food log:
ReplyDeleteSpark nuts,1 1/2 pork chops, banana, sweet tea , 2 spoons of taco salad,hot dog no bread
Trio 1.5 mile: 12:24
DeleteWO 11:04 no sandbag on 2nd run
Gerald's:
ReplyDeleteB- 2 eggs, 2 bacon , water
L- 4 slices brisket, green beans,water
D- 2 eggs, 2 bacon, water, sliced peaches
WOD. 60lbs. + -
10:23
Renee Black Coffee, Almonds, Tomato Soup, Chicken, Water
ReplyDelete400m run with sand bag, 25 squats, 23 lunges could not finish.
ReplyDeleteHannah's food log
ReplyDeleteB- 1 egg with bacon
L- cliff bar
S1- cliff bar
D- cliff bar
S2- cliff bar
Jessica
ReplyDeleteWOD 13:11 ?? I think
Angela's Food Log
B-1/2 pumpkin bagel with cream cheese
L-salad with lettuce and tomato (ranch on side) and 1 piece of supreme pizza
D-1/2 cup cheese tortellini with meat sauce and ear of corn
Water and coffee
Thresa's log: B= sweet potato, hash with 1 egg , water
ReplyDeleteBS= nuts, water
L= salad with pulled pork, 1/2 avocado, water LS= nut ball, water D= pulled pork and broccoli, water
WOD= 14:10
Bethany's
ReplyDeleteBreakfast: scrambled eggs and chorizo topped with onions, cilantro and salsa
Lunch: handful of pecans
Dinner: eggs, sausage, and onions scramble, some pecans and 3 dates
Drinks: water and unsweet tea
Workout: a lighter sandbag, 14:28
Ashley's log:
ReplyDeleteBf: eggs with sauteed veggies
L: pork loin and steamed broccoli
S: trail mix
D: grilled chicken salad with eggs
Workout: 30 minutes volleyball