- 2000m RELAY row with partner
Break it up however you'd like. Both you and your partner MUST use the same rower and switch out at whatever distance(s) you choose.
Group Warm-Up:
- Coach Led
Skill Work:
- Squat Review & Practice
Strength:
3 Rounds -
- 10 DB Bench Press
- 30s Plank Hold
- Rest 30s
Group Warm-Up:
- Coach Led
Skill Work:
- Squat Review & Practice
Strength:
3 Rounds -
- 10 DB Bench Press
- 30s Plank Hold
- Rest 30s
Conditioning:
3 Rounds -
- 10 Pull-ups
- 20 Medball Sit-ups
- 30 Double Unders (100 singles)
- 400m Run
Cash-Out:
- 4 sets of 7 Burpees AFAP
- 400m Run
Cash-Out:
- 4 sets of 7 Burpees AFAP
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 carrots, bell pepper, cucumber, tomatoes, 2 TBS Balsamic Vinaigrette dressing, 2 TBS of Feta cheese. Water
D= 2 Beef sausages, onion, zucchini, celery, yellow squash, protein drink
2000 meter row w/ partner 9:46
Used 35 # for the bench press
WOD used 18# med ball and purple band, 16:47
Kale Mosley 10-22-14
ReplyDeleteCoffee and banana for breakfast
summer sausage for lunch
chicken brest for dinner
banana for a snack after work
Workout
WOD used 20 pound ball 18 min 10 sec.
VSorry...my partner skills r sucking right now.
ReplyDeleteAshley's Log:
B: protein shake, scrambled eggs, sauteed veggies
L: salad with vinaigrette dressing, cashews, Apple
S: Apple
D: protein shake and a half
Workout: 45 minutes full court basketball
This was yesterday log for Ashley
DeleteB= scrambled eggs, with onions, bacon tomatoes, avocado, water
ReplyDeleteL= pulled pork and sweet potato hash water, 1 piece banana bread
S= paleo chocolate nut ball, water
D= pulled pork salad and avocado, water WOD. 17:43 purple band, DU's
Thresa's Log
DeleteAshley's log for Wednesday:
ReplyDeleteToday's Log
B: oatmeal with raisins
L: small mexican salad (chicken, Pico, lettuce, some sort of nut), some trail mix
D: protein shake
Workout: push press max, 21-18-15-12-9 HPC 75# and Box Jumps 20" - 6:18
Three Times Squat Therapy, bench press 25#, 30s planks, WOD 14:05? 10 Ring Rows, 20 Situps 20#, 30DU, 400m run
Gabby's food log:
ReplyDeleteB-protein shake (yuck!) that had 28 g of protein, strawberries, 1/2 banana, pineapple and almond milk
L-8 oz of pork chop 1/2 cup of squash and zucchini and 1/2 cup of sweet potato handful of almonds and an Apple with peanut butter
S-granola bar
D-veggie soup
Water all day and coffee this morning
Workout:
19:05
Blue band
14 lb med ball
Singles
2 eggs and sausage
ReplyDeleteChicken fajita beans and rice few chips and salsa
2 bananas.
Margie's food log
Delete
ReplyDeleteB-banana and granola bar
L-cup of butter noddles and grapes
S-snack size of gold fish
D-chicken and a cup of fruit
Water all day and tea with dinner
Workout:
16:55
Blue band
12 lb. med ball
Double unders
Amy's food and workout
ReplyDeleteDonna's log:
ReplyDeleteB- 2 bacon strips, 2 sausages, organge juice
L- chicken nuggets with lemonade
S- apple and banana
D- fajita beef salad with lettuce, tomato, pico
Kim's WO
17:03, ring rows
Jessica's Food Log:
ReplyDeleteB- 2 eggs w/ pico and salsa, 3 pcs. bacon
L- banana, 2 slices of Apple
D- lamb chop, salad w/ field greens, olives, avocado, red bell pepper, celery
Water
Add: S- date, raw pecans
Gerald's:
ReplyDeleteB-malt o meal, water
L-sweet potato hash, water
D- baked chicken ,mix vegetables, water
Partner row 8:39
WOD -no band
20 lbs meatball
12:13
Bethany's
ReplyDeleteBreakfast: nothing
Lunch: handful of pecans and a date
Dinner: Baja Cobb salad with chicken on top
Drinks: water and unsweet tea
Workout: 8:49 partner row with Hannah 4x500m
Blue and red band, singles, 14lb med ball, and 300m runs 19:28
Renee Black Coffee, almonds, banana, summer sausage, popcorn, water
ReplyDeleteWOD
ReplyDelete9:49
15# bb
22:35 singles, 10 lb ball.
Hannah's food log
ReplyDeleteB- coffee
L- beef, 1avocado water
D- Baja Cobb chicken salad unsweetened tea
S- 1/2 cliff bar
Hannah's results
WOD:
Partner row with Bethany - 8.49 mins
Purple band
Singles
12 pound Med ball
15.20
Jessica
ReplyDeleteWOD purple, 14#, 18:56
Angela's Food Log
B: 1/2 cup mango and 2 slices of whole wheat toast
L: grilled chicken salad with lettuce, tomato, green bell pepper, cheese and bacon crumbles, ranch on the side
D: 2 chicken fajitas with grilled onions and guacamole; handful of chips and quest
Coffee with creamer, water and tea
10:34 - RX'd
ReplyDeleteJulie's Food Log
ReplyDeletePlexus Slim
B- Oatmeal and water
S- Granola bar and water
L- Water, cheese, crackers, carrots and fruit twist
S- nutrigrain bar and water
D- roast, potatoes, carrots, water, 2 rolls, fruit snacks
Workout
15:40