- 35 UB Double Unders or 125 Singles
- Joint Mobility
- 1 Round of: 15 squats, 15 push-ups, 15 sit-ups, 15 lunges
Challenge Workout 1:
- 3 Min Row for Meters
Anytime after you finish your warm-up jog ask Bethany or me to setup the rower for you and row for 3 minutes as fast as you can recording as many meters as possible. Make sure Bethany or I record your meters before you get off of the rower when you are through. Damper can be on the setting of your choice.
Challenge Workout 2:
- 5 Minutes to find your 1RM Shoulder to Overhead
You must use the same movement at the end of the challenge that you do at the beginning. For example, if you do a strict press at the beginning you must do a strict press for the final test out. If you have a question about what movement you are doing just ask your coach and they will tell you.
You must use the same movement at the end of the challenge that you do at the beginning. For example, if you do a strict press at the beginning you must do a strict press for the final test out. If you have a question about what movement you are doing just ask your coach and they will tell you.
Challenge Workout 3:
For Time -
- 500m Row
- 40 Squats (to MedBall)
- 30 Sit-Ups (touch ground behind and toes on top)
- 20 Push-Ups (hand release)
- 10 Pull-Ups (arms locked at bottom, chin over bar on top)
Pay close attention to the standards for each movement and make sure every rep counts.
Post everything you eat or drink today along with detailed workout results. An example is posted below.
!!!Example Post!!!
ReplyDeleteWorkout 1: 987 Meters
Workout 2: 275 Pounds with a split jerk
Workout 3: 5:21 with a purple band for pull-ups. all other movements as rx'd
Food Log:
Breakfast - 2 eggs fried in coconut oil, 3 pieces of bacon, black coffee
Lunch - Salad from Chipotle with chicken fajita meat, grilled onions and peppers, salsa, guacamole, and pico de gallo. unsweetened tea.
Dinner - grilled chicken breast, grilled brussel sprouts and unsweetened tea.
WOD #1= 775
ReplyDeleteWOD #2= 105 lbs
WOD #3 = 6:02
B-Brussels sprouts hash with an egg, water
L- grilled chicken breast and salad, water
D- grilled chicken breast and homemade salsa and water
WOD 1: 777
ReplyDeleteWOD 2: 85lbs
WOD 3: 5:33
Breakfast: Strawberry Shakeology
Lunch: grilled chicken wrap
Dinner: Pasta, lean beef and veggies
1 spark, 1 gallon of water
I didn't post it was a push press and I used a purple band.
DeleteWOD 1: 718
ReplyDeleteWOD 2: 115 push press
WOD 3: 5:38 green band
B-protein shake made with almond milk and a banana
L-mixed greens salad peach yogurt and a granola bar
S-apple with peanut butter
D-Asian stir fry (no soy sauce) and 3/4 cup of rice with a granola bar for dessert
38 oz of water (trying to up this) and 8 oz of orange juice
You'll get more water once your mug comes ;)
DeleteWOD 1 : 847
ReplyDeleteWOD 2 : 185 lbs
WOD 3 : 5:48
B : Protein Supplement
L : 2 eggs, bacon, water
D : 3 slices turkey, green beans,salad, water
WOD 1: 581
ReplyDeleteWOD 2: 60lbs pp
WOD 3: 11:02 ring rows
B: Oatmeal w/ water
L: Grilled chicken salad w/ avocado lime ranch w/ water
D: Grilled chicken wrap w/ water
Water: 96+ oz
Yay Jennifer!! Keep it up!
DeleteKale Mosley
ReplyDeleteWOD #1---795
WOD#2----205
WOD#3----7:19
B---Walnut,Date, and Raisin oatmeal and coffee
L----Can of tuna and 9 crackers
D---4 skinless chicken tenders, salad
Drank water with all meals. Had a handful of trail mix as a snack after work.
WOD#1- 734
ReplyDeleteWOD#2- 95
WOD#3- 6:58
B- breakfast shake and 1.5 cups of coffee
S- raw veggies
L- half of a chicken breast, green beans and roasted red potatos
S- celery with peanut butter and protein shake
D- small salmon filet, roasted sweet potatos and asparagus
Water all day
WOD #3: 7:44 green band
ReplyDeleteBreakfast:1/4c sausage, bacon and onion, 3 eggs, 1 advocare spark
Lunch: salad with carrot, tomato, dried cranberries, 1T dressing
Snack: 1 Apple
Dinner: venison paleo chili
Post-WOD: banana, 1 spark
Water:48oz
Supp: prenatal vit, omegas, immune booster
WO 1 671m
ReplyDeleteWO 2 85# pp
WO 3 6:14 green band
Handful of raw nuts
Black coffee
Sausage/2 eggs
Chicken soup
Steak/sweet potato/salad
Water
Workout 1 647
ReplyDeleteWorkout 2 135# ( I don't know the name of the movement)
Workout 3 14:00 ring rows
Food log
B: scrambled eggs with salsa
Water
S: some cashew
L: grilled chicken breast, green salad, water
S:berry salad
D: baked fish, sauteed asparagus, green salad, water
S: handful of craklins
you did push press
DeleteBreakfast: 1 scrambled egg, chicken breast, bell pepper, chamomile tea.
ReplyDeleteSnack: pork rinds
Lunch: Turkey, green beans, water.
Snack: pork rinds, 3 bites of 3 Leches cake (grandma's bday)
Dinner: 2 scrambled eggs with onions. Cinnamon tea.
Workout 1: 765m
ReplyDeleteWorkout 2: 150lb Split Jerk
Workout 3: 8:08 green and red band
Food Log
Breakfast: Black coffee
Lunch: Beef Jerky
Dinner: Grilled chicken with steamed broccoli.
Drinks: 5 bottles of water
Workout 1: 641m
ReplyDeleteWorkout 2: 70 lbs. push press
Workout 3: 6:27, green band
Food Log:
100 calorie bag of nuts
3 eggs with green pepper and onion, 1/2 avocado, coffee with 2 T. creamer
apple
2 pork chops pan fried in grapeseed oil with bread crumbs, sweet potato, broccoli, spinach and kale caesar salad with dressing.
unsweetened tea, water
Jessica
ReplyDeleteWorkout 1: 669 meters
Workout 2: 75# PJ
Workout 3: 8:07, purple
B- 1 egg, 1.5 oz. sausage
S- 10 raw almonds, 1/2 date
L- pc. of chicken
D- salad- mixed field greens, celery, red bell pepper, capers, cherry tom., avocado, chicken
1 cup of black coffee, water