Warm-Up:
- Light Jog
- Joint Mobility (hamstring warm-up)
- 2 Rounds: 10 jumping squats, 10 push-ups, 5 pull-ups, 10 lunges
Workout 4:
- partner Burpee broad jumps
Workout 8:
With a partner and one MedBall per team complete the following:
- 100m MedBall Partner Toss (20/14)
- 100 Wall Ball Shots (20/14)
- 100 MedBall Sit-Ups (20/14)
- 100 MedBall Box Jumps or Step-Ups (20/14
- 100m MedBall Partner Toss (20/14)
Only one person working at a time with the other resting and helping to count. Reps may be split up between the teammates however you'd like.
We will scale the MedBall weight and movements as needed, but need to avoid scaling the numbers because of the way the challenge scoring works.
Post detailed workout results and food logs to comments.
WOD #4 = 1:33
ReplyDeleteWOD #8 = 16:53
I'm so proud of my partner!! You did a great job!
B= Brussels sprouts hash with 2 eggs over medium, water, coffee little cream
L= paleo chili, water
LS= protein ball, water
D= protein shake with almond butter and kale
Workout with Kale -light jog
ReplyDelete2 rounds
10 shoulder taps
10 air squats
10 sit ups
100 m partner toss
100 wall ball shots
100 netball sit-ups
100 med ball box jumps
100 m partner toss 20 lb ball
B- protein shake
L- grapes, handful of peanuts, gal .water
D- steak , beans, carrots, fruit salad, water
WOD 4: 1:48
ReplyDeleteWOD 8: 17:46 8# ball, 12 box
B: Smoothie w/ spinach, strawberries, blueberries, blackberries, avocado, & banana
L: Southwestern chopped salad
D: Roasted veggies
W: 88oz
WOD 7: 1:08
ReplyDeleteWOD 8: 14:18 12# ball 20 in. box
B-protein shake made with banana and almond milk
L-pork chop, mashed potatoes, and black eyed peas
S-blueberry yogurt and granola bar
D-BBQ chicken rice and green beans
A gallon of water
I had 1:03 for our first workout! Lol
DeleteMe too! I don't know why I put 1:08!
DeleteWOD 4: 1:03
ReplyDeleteWOD 8: 14:18 12lbs ball, 20' box
Breakfast: shakeology
1/2 Kellogg protein bar
Lunch: chicken salad sandwich (chicken, Apple, grapes, pecans, multigrain bread)
Snack: Kellogg protein bar
Dinner: chicken breast, rice and corn
Gallon of water, 1 spark
WOD 7: 1:03
ReplyDeleteWOD 8: 16:28
B- shake and coffee
S- half an apple and protein peanut butter
L- roasted chicken, green beans and roasted red potatos
S- spark drink and granola
D- filet, Brussel sprouts and grilled sweet potatos
Water all day
Kale Mosley
ReplyDeleteWorkout with Gerald
2 rounds
10 shoulder taps
10 air squats
10 sit ups
100 m partner toss
100 wall ball shots
100 med ball sit-ups
100 med ball box jumps
100 m partner toss 20 lb ball
B---Banana, 1 cup of coffee
L---Turkey sandwich, 8 triscuits, green apple
S---Protein Bar
D---Toasted turkey Sandwich and a pickle
Drank water with all meals and throughout the day
S2OH: 120# SJ
ReplyDeleteB: 3 eggs with salsa
L:venison chilli
D:3 eggs with salsa (need to go grocery shopping lol)
Water: 64oz, 1 spark
WOD7: 1:03
ReplyDeleteWOD8: 16:28
B: shake (almond/coconut milk, 1banana, 1egg, vanilla extract, ground cinnamon)
S: pork rinds
L: pork loin, salad (avocado, red peppers, spinach, lemon virgin oil)
D: ground beef, pineapple, bacon patty.
drank water all day.
Jessica
ReplyDeleteWOD 4: 1:48
WOD 8: 17:46 8# ball, 12 box
B- 2 eggs w/ grilled purple onions, spinach
L- salad w/ mixed greens, red onions, banana peppers, olives, grilled chicken
D- few raw pecans, 1/4 green apple
water, cup of black coffee
Tuesday
ReplyDeleteB: 3 tacos no tortillas water
L: salad with avocado
D: salad and chicken cacciatore
Throughout the day I have had mixed nuts, orange and banana
Breakfast: eggs with fajita meat and salsa
ReplyDeleteLunch: vegetarian extra thin crust pizza with no cheese
Dinner: fajitas
Drinks: 4 glasses of water
6 hours of painting ceilings and walls
Delete