Row 500m
Then 3 rounds:
-10 box dips
-10 lunges
-10 sit-ups
-wrist mobility
Strength
Front Squat
3-3-3+
Conditioning
7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)
3 min Rest
7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint
The class will be split in half and half will start on each AMRAP and switch after the rest period.
Post workout results and food log to comments
FrontSquat- 140-160-185
ReplyDeleteWOD (1). 35 LBS D/B- 7rds 7 reps
WOD (2). 50 LBS K/B. 6rds 13 reps
B- banana , water
L- ham sandwich ,pretzels,1 cutie ,water
D- 2 slices pizza, water
Front squats: 80 (3x), 90 (3x), 105 (5x)
ReplyDeleteWOD:7 round, 7 thrusters (20 lbs dumbells)
6 rounds, 7 push-ups (35lbs kettle bell)
Breakfast; shakeology
Lunch: chicken Parmesan with pasta (one of the fresh,healthy meals from Kroger)
Dinner: chicken kabob(onion and peppers) with sweet potato and zucchini
1 gallon water, 1 spark
WOD: 5 rounds 25#/6 rounds 37#
ReplyDeleteB-protein shake made with a banana and almond milk
L-chicken club sandwhich
S-granola bar
D- sausage in bread and the a salad with grilled chicken
8 oz of Arnold Palmer and 80 oz of water
Kale Mosley
ReplyDeleteFrontSquat- 140-160-185
WOD (1). 35/25 LBS D/B-5rds 1 rep
WOD (2). 50 LBS K/B. 6rds 7 reps
B---oatmeal
L---can of tuna and 9 triscuits
S---handful of trail mix
D---turkey sandwich and two pickles
Had water with all meals and throughout the day
no workout
ReplyDeleteB= Brussels sprouts, mushrooms, zucchini, green onions, scrambled eggs, water, coffee with creamer
L= cauliflower/broccoli soup, water and 1 mango
D= chips, cheese dip, chicken patty, tator tots, egg roll, 2 blue moons
WOD: 26lbs- 5.5 rounds and 15lbs- 6.5 rounds
ReplyDeleteB- oatmeal, turkey bacon and coffee
S- banana and water
L- protein shake and water
S- granola and spark
D- chicken and beef fajita meat, corn tortilla and guacamole and water
Water all day
B: spicy chicken biscuit (only ate 1 piece of bread)
ReplyDeleteL: Brisket, green beans
S: piece of 85% dark chocolate
D: 4 egg&beans corn taquitos. homemade.
Water all day