Here's a pic from Monday nights "on-ramp" class, we're excited to get this group going and we'll see you all tonight at 7pm!Skill:
SDHP
Tabata mash-up:
8 rounds of each with 1 min rest between each exercise-
SDHP(75#)
Row
Overhead Squats (PVC)
Post SDHP weight and mash-up score to comments
WOD - Lowest round total 26
ReplyDeleteSDHP 55# - 10
Row - 10
Overhead - 6
This was awesome! Burned through it and really pushed myself. I feel great.
Lowest round total: 24
ReplyDeleteSDHP 45# - 9
Row - 4
OH Squats - 11
Is there a class I can come to tomorrow? My knee is not as motivated as the rest of me...
ReplyDelete-Will B
WOD- 30
ReplyDeleteSDHP 75# 10
Row- 5
OH Squats- 15
5pm
ReplyDeleteSDHP-10
ReplyDeleteRow-6
OH SQTs-12
bfast- 1 c ground beef, 1 egg
ReplyDeletesnack- rotisserie turkey breast, cashews
lunch- salad with chicken breast, avocado, salsa, red onion
post workout- applesauce
snack- rotiss turkey breast
dinner- sauteed asparagus with lemon juice, olive oil, pork tenderloin with paleo rub.
seems like not a lot of food but my portions were huge today, haha
WOD total: 14
ReplyDeleteSDHP-4 (40#)
Row-4
OH SQT's-6
On Ramp WOD #2 - 3:42 (15#)
ReplyDeleteBurpee - 22
On ramp - WOD #2 (3:41 - 22#)
ReplyDeleteBurpees 34.
Arms and Legs are dead - I feel great!
WOD 25
ReplyDeleteSDHP - 7 - After 5 Burpees
Row - 6
OH Squat - 12
trainer challenge day 3
ReplyDelete5am - 4 oz filet, 4 egg whites, 1 cup of carrots, advocare spark
7:30am - (Denny's) 6 egg whites, 4 slices of turkey bacon, 1/2 cup of grapes, 1/2 cup of cantelope, 1/2 apple
8:30am - 1 cup of coffee with a splash of mootopia
11am - 1 1/2 cups broccoli, 1 1/2 cups carrots, .42 lb or pork loin (rudy's), 1/4 cup walnuts
2:30pm (pre workout) - sweet potato
4pm (post workout) - advocare post workout recovery shake
5pm - 1 apple, 2 tbsp almond butter, 1 cup blackberries, 1/2 pound turkey (rudy's)
8:30pm - 8 oz chicken breast, 1 cup broccoli, pico de gallo (3 tomato, 3 limes, cilantro and jalepenos), 1/4 cup walnuts
75#
ReplyDeleteSDHP 11
Row 6
OHS 14
45#
ReplyDeleteSDHP 6
Row 4
OHS 11
Tabata Mash Up: 21
so weird my last rounds for OHS were 14, 14 and 16.... I was def not cranking them out at the beginning.
On ramp - WOD #2 (3:41 @ 22#)
ReplyDeleteBurpees - 53
WOD 22
ReplyDelete35# SDHP 9
ROW 4
OHS 9
7:30am
2 cups coffee
2 omega 3 eggs and 3 slices of avocado
9:30am 1 cup green tea
12:00pm grilled chicken salad (Cracker Barrel)
no dressing & 1 cornbread muffin
4:00pm 1 1/2 cups fruit salad (apples, banana, orange & walnuts)
7:30pm Taco salad (1 cup lean ground turkey meat, avocado over a brocolli cole slaw)
Lowest round total: 24
ReplyDeleteSDHP 45# - 10
Row - 4
OH Squats - 10
I loved this workout...plus the fan blowing right in my face didn't hurt either!
Wod #2 5:22 (22#)
ReplyDeleteburpees 19
On ramp - WOD #2 (5:13 @ 22#)
ReplyDeleteBurpees - 22
On Ramp Wod 2 5:16
ReplyDelete