Wednesday, May 25, 2016

 
 


Every 3 min for 15 min:
3 thrusters 80X1
 
 
400m run
max rep squat clean 135/95 (can pause at top, but if hands come off the bar at any time you are finished)

rest 2 min, then:

For time:
100 DU
15 unbroken thrusters 95/65
15 CTB pull ups
50 double unders
12 unbroken thrusters
12 CTB pull ups
30 DU
9 unbroken thrusters
9 CTB pull ups
10 DU
 
Score=total # of squat cleans
Score= time for triplet
 
Mod WOD
2 min tricep stretch: 1 R/1 L
2 min calf stretch each leg

36 comments:

  1. 5/24/16
    B - protein shake
    post-WOD - left over salad and fajita steak with sweet potato and onion
    L - ground beef with spinach and a ton of broccoli
    D - taco salad with no taco!

    Go team rise and shine!
    Asa

    ReplyDelete
    Replies
    1. A) 115# for all 5
      B) 9 squat cleans RX
      C) 18:52 RX (thrusters & CTB unbroken)

      Grueling!
      Asa

      Delete
  2. B- hamburger patty
    S- 2 pig in blankets (I tore the blankets off and just ate the pigs)
    L- fasted
    D- hamburger patty, fresh onion and guacamole
    S- small piece of baked chicken and some cherries

    ReplyDelete
  3. B: eggs bacon and spinach
    S: almonds
    L: chicken fajita and veggies
    D: grilled chicken and veggies

    ReplyDelete
  4. I forgot my breakfast and lunch yesterday at home....One of my lovely coworkers helped me out a bit
    I had an accumulation of nuts, a Kind bar, giant smoothie, ostrich jersey, Apple
    D- chicken and salad

    ReplyDelete
  5. B- chicken breast
    Snack almonds
    Lunch protein shake
    D- porkchops green beans and sweet potato

    ReplyDelete
  6. B -Paleo pancakes
    L - chicken and sweet potato fries
    D - chicken and sweet potato fries

    ReplyDelete
  7. b-chicken and eggs, salsa
    L-rotisserie chicken, carrots, apple
    D-chopped beef, sausage, sauce, baked potato
    S-protein bar, peanuts
    AM team

    ReplyDelete
  8. B-Bacon, eggs
    S-Protein Shake
    L-burger without the bun
    S-protein shake, nuts
    D- salad w/ beef

    ReplyDelete
  9. B-veggie smoothie with almond milk
    S-Paleo cereal
    L-burger party with Paleo mayo, fresh greens and sweet potato fries
    S-boiled eggs
    D-chipotle meatballs with caulirice

    ReplyDelete
    Replies
    1. Tempo thrusters-80#
      Squat cleans- 16 RX
      WOD- 10:21 RX all thrusters were unbroken

      Delete
  10. B-banana & turkey bacon
    S- ground turkey & veggies
    L-homemade chicken soup
    D-chicken, sweet potatoes & green beans

    ReplyDelete
  11. 5/24
    B- boiled egg, bacon
    S-nuts, strawberries
    L-chicken, sweet potatoes, salad
    S- boiled egg, protein bar
    D-chicken salad, nuts
    Night WODers

    ReplyDelete
  12. B: fast
    L: fast
    D: cabbage, ribs

    ReplyDelete
  13. B boiled eggs, avocado, and coffee
    S oatmeal cookie
    L beef with homemade salsa and roasted cauliflower
    S paleo bar
    D chicken with bell pepper and broccoli
    S berries

    ReplyDelete
  14. b: eggs, half apple
    l: eggs and avacado
    s: walnuts, apple
    d: taco salad, no shell, then strawberries and walnuts for dessert

    Go Night WODers!

    ReplyDelete
    Replies
    1. yesterday's WOD
      21-15-9
      deadlift 115
      400m run
      then 5 min max reps push ups
      9:23, and then 65 push ups

      Delete
  15. B - Larabar, coffee
    L - Pork roast, vegetables
    D - Roast beef, salad

    Team A.M.!!

    ReplyDelete
  16. B- protein shake
    L- hamburger meat with cauliflower broccoli and carrots
    D- pork chops with bell pepper, onions and jalapeño and avocado

    Go team night WOD'ers

    ReplyDelete
  17. B: 2 eggs, 1 bacon, 1/4 sweet potato, coffee
    L: baked cod, asparagus
    S: apple w/ almond butter
    D: grilled pork chops, roasted vegetables

    ReplyDelete
  18. B - Protein Bar
    L - Grilled chicken, tomato, avocado
    D - BBQ brisket, rolls, fries (stress eating)

    ReplyDelete
  19. B - zucchini and eggs
    L - paleo chili and shredded lettuce
    S - protein drink
    D - chicken and brocc stir fry

    ReplyDelete
  20. AM
    B eggs avacado
    S almonds
    Chicken green beans zucchini
    S protein shake
    D steak sausage green beans

    ReplyDelete
  21. B-protein shake
    L-fajitas,sweet potatoe,1/4 avocado
    S-almonds
    D-taco salad no shell

    Night woder's!

    ReplyDelete
  22. B - nothing
    L - chicken, pecans on salad
    D - chicken stir fry

    ReplyDelete
  23. Thrusters: 2@65, 2@85, 1@95
    Cleans: 24
    Wod rx'd 9:55

    ReplyDelete
    Replies
    1. Rest was 2:15 between cleans and wod. Tried to start at 2 min but rope hit rings so found a new spot and started a little late.

      Delete
  24. B boiled eggs, bacon, banana, coconut water
    S protein shake
    L chicken, celery, and sweet potato stew
    S protein bar and watermelon
    D tuna and baby carrots

    Today's WOD was killer but felt great to finish it.

    Team PM

    ReplyDelete
  25. B eggs and bacon and tomato
    S Lara bar
    L almonds and ham
    D chicken sausage

    Team Night WOD ers

    ReplyDelete
  26. B- eggs sausage and spinach
    L - beef and broccoli with teriyaki chicken
    D - chicken with broccoli

    ReplyDelete
  27. B: eggs w/ roast beef and banana
    S: fuel snacks
    L: brisket no sauce, green beans.

    ReplyDelete
  28. B - Protein shake
    L - Genghis Grill-lots of veggies & meat
    S - fruit
    D - chicken, sweet potato chips, spinach

    ReplyDelete
  29. Day 15

    Breakfast: skipped
    Snack: Apple
    L: chicken, cauliflower, salad
    Snack: Apple
    Dinner: braised beef, braised pork, asparagus, & salad

    ReplyDelete
  30. B eggs, bacon, onions, cilantro, salsa
    S wings, carrots
    L fish, salad
    S cashews, protein shake
    D fish, salad, bacon
    S cashews

    ReplyDelete
  31. S-Protein Shake
    B-4 egg omelette
    L-Grilled Chicken, Sweet potato, steam veggies
    D-Ground beef Taco salad
    S-Protein Shake

    ReplyDelete
  32. Our of town and my options were not all paleo but I did pretty good considering.
    B. Apple
    L. Gluten free slice of pizza, small salad, grapes
    D. Guacamole, tortilla chips

    ReplyDelete