With a partner (break it up however you'd like) -
- 50 Burpees
- 40 Jumping Lunges
- 30 Push-Ups
- 20 Tuck Jumps
- 10 Strict Pull-Ups
Skill Work:
- Squat Review & Practice
Strength:
2 Rounds -
- 30s Handstand Hold
- 30s Hollow Hold
- 30s Superman Hold
- 1m Rest
Conditioning:
For Time -
- 400m Run
- 50 Pull-Ups
- 400m Run
- 50 Squats
- 400m Run
- 50 Sit-Ups
- 400m Run
- 50 Push-Ups
Cash-Out:
- 4 sets of 10 Burpees AFAP
Post workout results and food and activity logs to comments.
Kale Mosley 10-29-14
ReplyDeleteCoffee for breakfast
small bowl of spagettie for lunch with a bag of baked lays
homeade pizza wrap for dinner with a salad
drank water throughout the day and with all meals
Workout
400 M run
50 pull ups
400 M run
50 squats
400M run
50 sit ups
400 M run
50 push ups
24 min 11 sec
Rodney Freeburn
ReplyDeleteB= Shake: 96 shake with 1 cup almond milk, 2 TBS flaxseed and 1 banana,
, 1 cups of coffee, Plexus Slim, water
S= 1 protein bar, 15 almonds, banana
L= Kale medley salad with carrots, bell pepper, cucumber, tomatoes, 2 TBS Balsamic Vinaigrette dressing, 2 TBS of Feta cheese, water
D= 2 chicken fajitas, rice, beans, chips, salsa, Margareta.
WOD: Used green band. 20:58
Renee Black Coffee,3 bacon, 1 egg, turkey, tomatoes, meat loaf, cauliflower, water
ReplyDeleteMargie's food log:
Delete2 jap and cheese kolaches, nuts, 6oz tilipa,avocado, salsa,hand full of dark choc pop corn and bananas
Jessica
ReplyDeleteWOD purple 30:20
Angela's Food Log
B-1 waffle and a couple bites of sausage
L- 1/2 grilled chicken wrap with lettuce, tomato, cheese and bacon
S-roasted almonds
D-1/4 cup rice and a meat patty with gravy
Coffee with cream, water and a coke (I know!!!! :(((()
Gabby's awesome food log and workout:
ReplyDeleteB-protein shake (banana strawberries almond milk)
L-8 oz chicken 1 cup of squash/zucchini 1 cup of green beans and a handful of almonds with craisians
S-granola bar
D- tilapia with stir veggies (bell peppers, onions, broccoli, celery, carrots, and mushrooms) and rice
Water all day!
Workout:
27:17 with a blue band
Jessica Food Log:
ReplyDeleteB- 2 eggs, 1 1/2 pc of bacon, banana
L- 2 oz of turkey breast, spring mix, cherry tom., avocado slices
S- raw pecans. About 10 halves
D- chicken and beef fajita meat, guacamole, pico, 4 bites of Spanish rice, 2 bites of charro beans. Really wanted fajita nachos with all the yummy cheese and chips and salsa, but I resisted. Not satisfied though!!
Water, cup of black coffee
Angela workout:
3 rounds
10-Jump Lunges
10-Burpees
10-Jump Squats
20-Sit-ups
20-Mountain Climbers
20-Calf Raises
30-Russian Twists
30-Jumping Jacks
30-High Knees
1-min plank
Kim's food log
ReplyDeleteB- granola w/ almond milk, coffee w/ creamer.
L- chicken w/ tomatoes and onions over rice,
D- meatballs w/ a cranberry, picante, chili sauce, spaghetti squash, asparagus, spinach salad w/ onions and mushrooms.
Amy's food log! :)
ReplyDeleteB: granola bar
S: snack size gold fish
L: cup of Mac-n-cheese with a cookie
S: handful of peanuts
D: homemade pizza and a salad
Water throughout the day with tea at dinner!!
B-none
ReplyDeleteL-grilled sausage and chicken
S-mixed nuts and pineapple slices
D-burger no bun and small fries with unsweet tea. Water all day
Kim Workout:
22:59 w/ ring rows
This is Donna's food log
ReplyDeleteGerald's:
ReplyDeleteB-2eggs,2 bacon, water
L-fajitas, grilled onions, water
D-meatloaf , carrots , bake sweet potato, 1roll, water
WOD- 17:45
No band
Jackie's Log
ReplyDeleteB - banana, Atkins chocolate royal drink and venti nonfat caramel macchiato
S - honey crisp apple and water
L - pulled pork, small red baked potato and corn on the cob and diet Sierra mist
S - HEB trail mix and water
D - 2 whole eggs and 1 white scrambled and 1 1/2 cup of 1% milk
Workout
25.50
Hannah's food log
ReplyDeleteB- Banana and Almond butter
L- Chicken, beef, broccoli, some asian noodles
D- Baja cobb salad, some sweet potato fries
Bethany's
ReplyDeleteBreakfast: scrambled eggs, ham, cilantro, onions, and salsa
Lunch: Cobb salad with chicken and spicy dressing
Dinner: stir fried veggies
Workout: 40s and 300m runs, blue and purple band, 26:06
Thresa's Log
ReplyDeleteB= scrambled eggs with onions and zucchini, water
L= nut ball, eggplant with paleo marinara, water
D= butternut squash soup, water
WOD= 25:17 purple band
Ashley's log:
ReplyDeleteWednesday's log
Bf: protein shake
L: 3 scrambled eggs
S: trail mix
D: Cabo salad with vinaigrette dressing