5 Rounds -
- 100m Run
- 10 Sit-ups
- 10 Push-ups
- 10 Squats
Skill Work:
- Pull-Up Review & Practice
Strength:
EMOM for 10 minutes -
- 1 Power Clean
- 1 Squat Clean
- 1 Front Squat
Work up to about 60-65% of max clean
Conditioning:
21 - 15 - 9 -
- Ground to Overhead (Clean & Jerk or Press) 155/105
- V-Ups
Cash-Out:
- 4 sets of 10 Squats AFAP
Cash-Out:
- 4 sets of 10 Squats AFAP
Post workout results and food and activity logs to comments
Wednesday log:
ReplyDeleteB= Brussels sprouts hash with an, water
L= cream of chicken soup with onions and asparagus, mushrooms, water
D= shredded chicken and Brussels sprouts, water, banana pop
Exercise:
WOD= #85
21 G2O, 21 V's and 14 G2O
Rodney Freeburn
ReplyDeleteB= 2 fiber bards, coffee, Plexus Slim, water
S= protein bar, 15 almonds
L= 2 pieces of pizza
D= Tilapia, yellow squash, onions and zucchini
Used 80, 85 and 90 # for EMOM
Used 95# for WOD. Only made the rounds of 21 and 15.
B- protein shake almond milk a banana and strawberries
ReplyDeleteL-tuna salad banana granola bar and almonda with craisians
S-granola bar and a piece of chocolate
D-crispy chicken salad
WOD
65#
21-15-1 of the 9
B: yogurt
ReplyDeleteL: white rice and red beans
D: nachos
Water and tea
Workout: 1 mile run
This comment has been removed by the author.
ReplyDeleteCoffee
ReplyDeleteAlmonds
Sausage
2 eggs
Strawberries,mango, pumpkin seeds
Ground Elk pattie
Lettuce
Water
WO 7:05 35#
DeleteEMOM 45#
B - banana, water
ReplyDeleteS - Trail Mix
L - 2 eggs, 2 bacon, water
D - 2 eggs, 2 bacon, water
Emom - 135 lbs
WOD - 135 lbs, 21-15-6 (of 9 overheads)
Breakfast: chorizo, scrambled eggs, onions, cilantro and salsa
ReplyDeleteLunch: Handful of baby carrots
Dinner: chicken spaghetti
Workout: 21-15-9, 65#, 10:32
Jaclyn's Food & Workout Log
ReplyDeleteB- Crispix cereal and 1% milk and venti nonfat gingerbread latte
S- HEB trail mix and water
L- Turkey spaghetti, fresca and water
S- Half of a crunchy peanut butter Clif bar and water
D- Grilled salmon, fresh green beans and roasted red potato slices, 1 glass of cabernet and water
Workout
EMOM- 65 lbs
WOD- 55 lbs, 21-15-9 in 7:58
Cashout: 4 set of 10 squats AFAP
B-pumpkin muffin
ReplyDeleteL-meatballs and rice, green beans, corn
S-chocolate covered pomegranate
D-salami and cheese, tomato basil soup
coffee with cream, tea and glass of wine
Jessica
ReplyDeleteEMOM 65#
WOD 65# 21 + 12 G2O
B- None...no food
L- HEB samples... one bite of the following: sushi, meatloaf and 3 bites of a bacon wrapped hot dog, pc. of chicken
D- salmon and salad w/greens, red bell pepper, olives, cherry tomatoes
cup of black coffee, water
Hannah's food:
ReplyDeleteB- apple, peanut butter
S- egg chorizo taco, no tortilla
L- sm. grilled chicken nuggets
D- chicken spaghetti
Water, sm. glass wine
WOD: - run from Tuesday
Eggs, bacon, 2 slices of pizza, chicken breast, fries.
ReplyDelete