Wednesday, May 18, 2016


 
”Nate”
20 min AMRAP
2 ring muscle ups (2 pull ups, 2 rind dips or 2 ring rows, 2 box dips)
4 handstand push ups (ab mats, box HSPU, or even DB presses)
8 KB swing (70#/53#)
 
 
Mod WOD
2 min: KB box hamstring stretch
1 min: floor shoulder stretch
 
Optional:
800m Farmer Carry w/ 53/35
+ 5 Push Press every time you break

37 comments:

  1. I'm on shift and I'm excited just to get off from shift and rock this work out!!! I can't wait till 9am class!!! =D

    ReplyDelete
  2. Great WOD today!
    B-Apple and almonds
    S-tomatoes and radishes
    L-green beans and half sweet potato and pine apple
    D-chicken and carrots

    ReplyDelete
  3. 5/17/16
    B - spinach omelette with bacon and avocado
    S - AMAZING salad leftovers
    L - ground beef with cabbage and spinach
    S - cashews
    D - mixed vegetables and salmon

    Go Team Rise and Grind!
    Asa

    ReplyDelete
  4. B - eggs,bacon
    L - hamburger patties, salad
    D - pork, salad

    Team A.M!

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  5. B- egg greens bacon
    S- cashews boiled egg banana
    L- salad chicken grilled veggies .5 avocado
    D- egg bacon sweet potatoes

    ReplyDelete
  6. B- egg, sausage
    S- Protein shake
    L- Chicken, kale, butternut squash
    S- mango
    D- grill fish, half sweet potato, green beans

    ReplyDelete
  7. Tue 5/17/15
    B- 2 boiled eggs
    S- protein shake
    L- 2 pieces of baked chicken with onion & asparagus and 3 large strawberries
    S-handful of grapes
    D- couple of bites of baked tilapia and protein shake

    Lots of water

    ReplyDelete
  8. 64oz water
    B- Boiled eggs & Turkey Sausage Coffee w/ghee

    L- Chipotle Chicken Bowl

    S- 2oz Lunch Meat, Mixed Veggies & Avocado

    D- Paleo Enchiladas

    ReplyDelete
    Replies
    1. How do you mak paleo enchiladas?

      Delete
    2. Google Zucchini Boats - homemade sauce & no cheese.

      Delete
  9. B- mixed fruit
    L- chicken and bacon wrapped in lettuce mixed fruit
    D- chicken and greenbeans

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  10. B: eggs, turkey bacon & spinach
    S: Almonds
    L: ground beef and veggies
    D: same as lunch

    ReplyDelete
  11. B: 2 eggs, 1 bacon, 1/2 sweet potato, grilled onions, coffee
    L: grilled chicken, salad, nectarine
    D: sausage and cabbage

    ReplyDelete
  12. b: bacon and spinach omelet
    s: green smoothie, boiled egg, walnuts
    l: greek grilled chicken salad with some awesome company!
    s: apple, walnuts
    d: salmon, mixed veggies, broth

    ReplyDelete
  13. Eggs bacon
    Cabbage chicken
    Baked wings and sweet potato fries

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  14. B: steak & egg burrito (taco cabana) no tortillia
    L:grilled prok chop, baby carrots, half apple
    Early Dinner: sweet potato, grilled chicken
    Late Dinner: Chipotle chicken bowl.
    Snack: protein bar

    AM Team

    ReplyDelete
  15. b - Paleo pancakes with berries and coffee
    s - macadamia, walnuts, and almonds
    l - grilled chicken with guacamole and snap peas
    s - macadamia nuts and apple
    d - steak and chicken with green beans and mushrooms in some kind of sauce
    s - berries

    AM Team

    ReplyDelete
  16. B- egg muffins with kale, spinach and sausage and a 1/3 of a roasted sweet potato

    S- blueberries

    L- two boiled eggs and half of a roasted sweet potato

    D- chicken with okra

    ReplyDelete
    Replies
    1. 11+2 With 2 chest 2 bar pulls up and 2 ring dips for the MU, 53# KB and HSPU with about a 3 inch defeceit. I used a 45# plate on each side of my ab mat.

      Delete
  17. 5/17/2016

    B - eggs/spinach/avocado + lotsa water
    S - pistachios + lotsa water
    L - grilled chicken/spinach + lotsa water
    D - ground turkey w/taco seasoning/avocado + lotsa water

    Peeing all day!

    ReplyDelete
  18. B- protein shake
    L- salmon and sweet potato
    D- grilled chicken breast steamed broccoli and cauliflower
    S- frozen grapes

    Go team night WOD'ers

    ReplyDelete
  19. B protein shake
    S mango, strawberries
    L salad, steak, kale, walnuts
    S protein shake
    D salad w steak
    S cashews

    ReplyDelete
  20. B: eggs spinach and bacon
    L: steak salad sweet potato fries
    S: almonds steak
    D: chicken turnip greens onions and mixed berries

    ReplyDelete
  21. B. Apple with almond butter
    L. Kind bar
    D. Grilled chicken salad

    Rise and grind

    ReplyDelete
  22. wod rx'd 10+1, muscleups were not there today, so did not come close to my PR of 13 rds

    ReplyDelete
  23. 5/17
    B- boiled egg, bacon
    S-applesauce
    L-protein shake
    S-boiled egg
    D-scrambled eggs Veges meat, asparagus

    ReplyDelete
  24. B - bacon, eggs
    S - almonds
    L - salmon and asparagus
    S - protein shake

    ReplyDelete
  25. 05/17
    B: eggs with peppers, I onions and chicken sausage
    S: Larabar
    L: grilled chicken and strawberry salad
    D: steak salad, half sweet potato, corn

    ReplyDelete
  26. B - egg, sausage
    S - carrots
    L - chipotle bowl: barbacoa, lettuce, tomato, guacamole
    D - tilapia, spinach, grapes, blueberries
    S - cashews

    ReplyDelete
  27. Day 8

    Breakfast: 2 eggs, baby carrots
    L: Salmon, mixed veggies
    Snack: Cashews
    Dinner: Pork loin
    Snack: Orange, almonds

    ReplyDelete
  28. B - Protein Bar
    L - Salad w/ chicken, avocado, tomato, and pico (no dressing)
    D - Chipotle Bowl w/ double chicken, lettuce, pico, and guacamole

    ReplyDelete
  29. B- boiled eggs, bacon, and watermelon
    S- protein shake and banana
    L- grilled chicken and kale salad
    D- tuna and protein shake

    Team PM

    ReplyDelete
  30. B-egg white,bacon,avocado
    S-protein bar
    L- turkey pattie ,spinach,tomatoe slices
    S- grapefruit,banana
    D-protein shake

    PM team ;)

    ReplyDelete
  31. -Protein Shake
    B- 4 egg omelette
    L- Grilled Chicken, Salad, and sweet potato
    D- Chicken Fajitas
    S- Protein Shake

    ReplyDelete
  32. Lemon/honey/cayenne pepper (fasted)

    ReplyDelete
  33. -Protein Shake
    B- 4 egg omelette
    L- Grilled Chicken, Salad, and sweet potato
    D- Chicken Fajitas
    S- Protein Shake

    ReplyDelete