- Light Jog
- 40 Unbroken Double Unders, or 120 Singles
- Joint Mobility (especially wrists!!!!)
- 1 Round : 10 mountain climbers, 10 jumping squats, 10 dips
Workout 7:
-800m for time
Workout 5:
- 6 minutes to find combined Front Squat 1RM with your partner
Workout 6:With your partner -
- 100 Double Unders or 300 Singles
- 50 Push-Ups while Partner Holds Plank
- 50 Deadlifts while Partner Holds Bar at Top of Deadlift (115/75)
- 50 Shoulder to Overhead while Partner Holds Bar in Front Rack (115/75)
- Finish with both Partners lunging 50m with their Bars in the Front Rack. (115/75)
On workout 6, both partners must count every rep out loud. Any rep not counted out loud does not count. You can only complete reps while your partner is in the hold position. For the jump rope only one may be working at a time.
Post food logs and detailed workout results to comments.
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ReplyDeleteWOD 7: 3:06
ReplyDeleteWOD 6: 9:21 , 55lbs
WOD 5: 130lb front squat
Breakfast: shakeology (made with 1/2 banana and 2 strawberries)
Snack: 1 boiled egg (no yolk) ,10 almonds
Lunch: chicken breast, broccoli, carrots, bell peppers ( = 1 cup of steam veggies)
Snack: 1/2 banana with 1 tbsp peanut butter
Dinner : chicken fajitas ( 2 flour tortillas, 1oz cheese, 1/4 cup pico de gallo, 1/4 guacamole, 1/2 chicken breast, bell peppers and onions - chicken and peppers cooked in fajita seasoning and chipotle lime seasoning from Wildtree- organic seasoning, low sodium)
Workout at home: PiYo
Drink: 1 gallon + of water, 1 spark
WOD 5: 60 lb front squat
ReplyDeleteWOD 6: 14:51, 35 lbs
WOD 7: 2:32 (400m)
B: Oatmeal
L: Chick-fil-a Asian salad w/ honey sesame dressing
D: Grilled chicken salad w/ apples & cranberries w/ Apple cider vinaigrette dressing
Water: 72oz
WOD 5= 125 lb FS
ReplyDeleteWOD 6= 18:03 65lbs
WOD 7= 4:14 run (800)
B= Brussels sprouts hash with an egg and water, coffee little cream and sugar
L= salad with grilled chicken breast and salad with b vinaigrette, water
D= salad with chicken breast and balsamic vinaigrette dressing and water
Workout 4: 3:57
ReplyDeleteWorkout 5: 155#
Workout 6: 9:21 55#
B-protein shake made with a banana and almond milk
L-hamburger patty with a little bit of brown gravy and 3/4 cup rice, a granola bar, and an apple with peanut butter
S-granola bar and peach yogurt
D-veggie pasta (squash, spinach, sweet potato) tomato sauce and 4 meatballs
48 oz of water getting better!
WOD 5: 225lbs
ReplyDeleteWOD 6: 13:42
WOD 7: 3:12
B- Protein Supplement
L-Chicken stir Frey ,with onions, bell peppers,water
D- Chicken Fajitas,onions,bell peppers,water
Kale Mosley
ReplyDelete#5---215
#6---13:43
#7---3:23
B---Coffee and a banana
L----plain pasta and a small bag of cool ranch doritos
D----Baked white bass with brown rice
S----Kind Plus Dark chocolate cherry cashew bar (pretty fantastic)
Had water with each meal and throughout the day.
#5 115#
ReplyDelete#6 18:03
#7 3:06???! (400m)
88oz of water today
B: amnio energy
L:green salad
S:mixed nuts
D: chipotle chicken soup
S: mixed nuts
Workout 7: 4:09 (800)
ReplyDeleteworkout 5: 90lb
workout 6: 14:51 35lb
B: 1 scrambled egg with onion and tomato, 1/2 cup plain 3 min oatmeal. Black coffee with 2 tbs turbinado sugar.
L: poblano pepper stuffed with ground beef, guacamole, lettuce, tomatillo and red salsa. Water
D: shake (1 egg, 1 banana, almond/coconut milk, little bit of vanilla extract, ground cinnamon.
Handful of grapes.
2 lt of water through the day.
Workout 7: 4:09 (800)
ReplyDeleteworkout 5: 90lb
workout 6: 14:51 35lb
B: 1 scrambled egg with onion and tomato, 1/2 cup plain 3 min oatmeal. Black coffee with 2 tbs turbinado sugar.
L: poblano pepper stuffed with ground beef, guacamole, lettuce, tomatillo and red salsa. Water
D: shake (1 egg, 1 banana, almond/coconut milk, little bit of vanilla extract, ground cinnamon.
Handful of grapes.
2 lt of water through the day.
W7: 4:04
ReplyDeleteW5: 110 lbs
W6: 14:51
B- scrambled eggs, turkey bacon and coffee
S- handful of almonds
L- grilled chicken breast, green beans and roasted red potatos
S- raw veggies and spark energy drink
D- grilled chicken salad
Water all day
WOD 5: 155#
ReplyDeleteWOD 6: 9:42 55#
B: Meal Replacement Shake
L: Venison Chilli
D: Chick-fil-a cobb salad with half the dressing
Water:64oz, 2 spark
Jessica
ReplyDeleteWorkout 5: 105# FS
Workout 6: 14:51, 45#
B- 2 eggs, 1.5 pc. sausage patty
S/L- banana, raw pecans, skin from Ryder's peach, 1 pc. chicken (grazed during late morning/early afternoon)
D- salad w/ spring mix, red bell pepper, olives, celery, cherry tom., chicken
Jessica
Deletewater, cup of bl. coffee, 8 oz. unsweet passion tea
Workout 5: 170lb
ReplyDeleteWorkout 6: 9:42, 55lb
Breakfast: 2 cups of black coffee
Lunch: one and a half pieces of grilled chicken
Dinner: protein bar
4 glasses of water