Friday, June 3, 2016



No classes tomorrow morning. Come cheer on the competitors!

Tabata Burgener Warm up wither with PVC or bar (only 4 rounds (2 min) at each station, so total of 8 minutes):
·         Shrug
·         High pull
·         Muscle snatch
·         Snatch balance
 
Set clock for 20 minutes
Complete 5 rounds of:
Min 1: 5 tempo push ups (50X1)
Min 2: 5 snatches (heavy as you want, power snatch or squat snatch)
Min 3: Max effort candle sticks to stretch jump (modify with air squats)
Min 4: rest
 
 
Optional:
3 rounds, not timed:
12 GHD back extensions
20 V-up sit ups with a PVC or training bar in hands
 
MOB WOD 6 min:
1 min airplane stretch each arm
2 min pigeon stretch each leg

24 comments:

  1. B- protein shake
    S- sweet potato
    L- tuna eggs and avocado
    D- pork chops and brussel sprouts

    Go team night WOD'ers

    ReplyDelete
  2. Eggs bacon
    Fruit
    Ground beef and broccoli

    ReplyDelete
  3. B gyro meat
    S Brazil nuts, goji berries
    L salad w chicken
    D protein shake
    S Brazil nuts, goji berries
    S

    ReplyDelete
  4. B boiled eggs, tomato, and coffee
    S banana
    L meatballs and broccoli
    S chocolate
    D chicken and broccoli

    ReplyDelete
  5. 6/2/16
    B-fasted
    L- eggs, ham, fruit
    S- cashews
    D- rotisserie chicken, sweet potato

    Team Rise & Grind!
    Asa

    ReplyDelete
    Replies
    1. Tabata
      with 5am PVC
      With 6am 15# trainer bar
      With 9am 45# bar
      Tempo push-ups with each class for 75 total today

      Delete
  6. B- 2 boiled eggs
    S- fruit
    L- protein shake
    S- boiled eggs
    D- smoked sausage, onion and avocado war append in lettuce

    ReplyDelete
  7. B: eggs, chicken sausage
    L: pecans and cashews
    D: steak chili

    ReplyDelete
  8. B: egg, pork chop, spinach, avocado, coffee
    L: chicken, beets, cucumber
    S: nectarine
    D: taco salad

    ReplyDelete
  9. I named today's WOD. It's now officially called "Almost Isabel, but with weird stuff mixed in." Candle sticks? Who's ever heard of such a thing? Fun tho.

    Good luck to all of the competitors, eaters and book worms tomorrow.

    ReplyDelete
  10. B-shake
    L-steak greenbeans sweet potato
    D- brisket green beans

    ReplyDelete
  11. b: egg, sausage
    l: omelet, spinach, bacon, potatoes (oops!)
    s: almonds, grapes
    d: huge salad, sausage, sauerkraut
    watermelon
    Go Night WODers!

    ReplyDelete
  12. b eggs and 1/2 sausage
    s veggies
    l ribs & squash , banana
    D ribs, sausage & squash
    S veggies and dip

    ReplyDelete
  13. B: eggs and steak
    L: turkey taco meat, sweet potato and cauliflower rice
    S: watermelon

    ReplyDelete
  14. B - banana pancakes
    L - turkey patty and sweet potato fries
    D - ground turkey and sweet potato fries

    ReplyDelete
  15. B-protein shake,coffee
    L-vegetable soup,tuna
    S-cherries
    D-grapefruit
    Night woder's

    ReplyDelete
  16. 6/2
    B- boiled egg, turkey
    S-raisins
    L-protein bar
    S-protein shake
    D-turkey burger, Brussels sprouts, salad

    ReplyDelete
  17. B - Egg/chicken scramble
    L - Hamburger patty
    D - Chicken parmigiana and salad

    ReplyDelete
  18. Wod, focused on form for pushups so no tempo to help my triceps recover from the week. Squat snatch 85-95-105-115-125 then 9-10 candlesticks every minute

    ReplyDelete
  19. B - Egg/chicken scramble
    L - steak fajita salad
    D - Chicken parmigiana and salad

    AM Team

    ReplyDelete
  20. B boiled eggs, bacon, and watermelon
    S protein shake
    L missed it
    S protein bar
    D chicken breast from chick-fila and super side

    Night WOD'ers

    ReplyDelete
  21. B. Apple, almond butter
    L. Grilled chicken salad
    D. GlutenFree pizza

    ReplyDelete
  22. B-eggs, sausage, kale, bacon and a 1/3 of a sweet potatoes
    S-blueberries and almonds
    L-pan seared salmon with caulirice
    D-gluten free pizza with green onions, mushrooms and beef

    ReplyDelete