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Post by Carolyn on Apr 10, 2014 12:52:59 GMT
4/9/14:
No workout today
Nutrition: P 106 C 46 F 33 Cal 909
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Post by Carolyn on Apr 11, 2014 13:10:13 GMT
4/10/14:
Exercise: 5/3/1 Deadlift 95x5,110x5,125x5,140x10 Power Clean barx5,60x5,65x5,75x5
9,6,3 - 75lb Front Rack Lunges Power Cleans Thrusters
4 Minute AMRAP 15x Thrusters (45lb) 15x Jumping Pullups Completed 69 Reps
2 minute rest
4 Minute AMRAP 400M run Push Press (45lbs) Can't remember how many completed (20someting)
Nutrition: P 121 C 59 F 37 Cal 1047
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Post by Carolyn on Apr 14, 2014 13:27:41 GMT
4/11/14:
Exercise:
4 minute AMRAP 20 Squats 10 Pushups
2 minute rest
4 minute AMRAP 10 Lunges (each leg) 20 BFSU
2 minute rest
7 minute AMRAP 60 second plank 100 Mountain Climbers (each leg) As many burpees possible with remaining time
Nutrition: P 100 C 41 F 34 Cal 858
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Post by Carolyn on Apr 14, 2014 13:37:39 GMT
4/12/14:
Exercise:
Burpees Box Jumps (20in) Squats Push-ups KB Swings (16kg)
Team of 2 - accumulate 1333 reps. Move from each station after 1 minute. 5 minute round with a 1 minute break before repeating. Completed in 8 rounds + 3:00
Nutrition: Cheat meal (don't track macros on weekends)
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Post by Carolyn on Apr 15, 2014 13:11:54 GMT
4/14/14:
Exercise: 5/3/1 Squat barx5,65x5,70x3,85x5,95x10 Front Squat 65x5,75x10,75x10 Snatch & OH Squat 40x3,50x3,55x3
3 Rounds Tire Flips Sled Push (45lb plate) Keg Carry
800M run
Nutrition: P 98 C 33 F 31 Cal 786
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Post by Carolyn on Apr 16, 2014 13:33:39 GMT
4/15/14:
Exercise: 5/3/1 Bench barx5,50x5,70x3,75x5,80x5,85x7 5/3/1 Push Press barx5,50x5,55x5,65x5,75x5
100 Pullups (orange band) 100 BFSUs 100 Pushups 100 Squats
Nutrition: P 108 C 33 F 26 Cal 776
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Post by Carolyn on Apr 17, 2014 12:46:08 GMT
4/16/14:
No workout today
Nutrition: P 91 C 68 F 32 Cal 901
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Post by Carolyn on Apr 18, 2014 12:47:02 GMT
4/17/14:
Exercise: 5/3/1 Deadlift 65x5,85x5,95x3,100x5,115x5,135x10 Power Clean 65x3,70x3,80x3
8 minute AMRAP 20 seconds Hang Power Clean (65lb) 10 seconds rest 20 seconds Push Press 10 seconds rest
Nutrition: P 123 C 43 F 18 Cal 824
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Post by Carolyn on Apr 21, 2014 12:31:06 GMT
4/18/14:
Exercise: 25x Thrusters (50lb) 25x Pullups 25x Snatch 25x Deadlift
5 Rounds 20x Pullups 30x Pushups 40x BFSUs 50x Squats 3 minute rest in between each round Completed in 32:02
Nutrition: P 112 C 58 F 24 Cal 872
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Post by Carolyn on Apr 21, 2014 12:35:41 GMT
4/19/14:
Exercise: 50 Legs Charity WOD: 4 minute AMRAP 10 Calorie Row 10 Burpees
2 minute rest
4 minute AMRAP 30x KB Swings (35lb) 30x Box Jumps (20")
2 minute rest
4 minute AMRAP 15x Thrusters (45lb) 15x Jumping Pullups
2 minute rest
4 minute AMRAP 20x Wall Balls (16lb) 20x Jump Ropes
2 minute rest
4 minute AMRAP 400M Run Max Clean & Jerk with remaining time (65lb)
Completed 265 reps
Excellent event....hoping to improve for the Rookie Rivalry next weekend!
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Post by Carolyn on Apr 22, 2014 12:40:03 GMT
4/21/14:
Exercise: 5/3/1 Squat barx5,65x5,75x5,85x5,90x5,100x5 Front Squat 65x3,75x3,80x3 Squat with chains 80+chainsx5,85+chainsx5,95+chainsx4 (5th one failed) Snatch & OH Squat 50x5,50x3,60x1
Thrusters - 6 minutes to find your 16 rep max 60x16
800M Run
21-15-9 HSPU's Burpees T2B
800M Run
Nutrition: P 114 C 27 F 15 Cal 712
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Post by Carolyn on Apr 23, 2014 12:54:02 GMT
4/22/14:
Exercise: 5/3/1 Bench barx5,65x5,75x5,85x8
Pause Bench 65x5x5
Pullups: Green & Red Band x 5 Green Band x 5 Red Band x 5 No Band x 3 No Band x 2
5/3/1 Push Press 65x5,75x3,80x3
Tabata: GH Situps
6 Minutes to find your 16 rep max - Push Press - 65lbs
5 Rounds 10x OH Lunges (5 each leg) - 50lb 15x Burpees 400M Run Completed in 33:32
Nutrition: P 92 C 44 F 21 Cal 761
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