20 min easy row
mobility- stretch and roll out
Competed in an in-house competition on Saturday. It was super fun! Here were the WODs... it got me excited about competing again.
WOD 1A
50 Back squats@95
60 pull-ups
50 Push-press@80
60 toes to bar
50 front squats@95
All reps are shared for this WOD. Just complete the work. You may not move on to the next movement till you complete the one before it. There is a 20 min time cap on this WOD. You will only have one bar. You must change the weights when transitioning in and out of the push-press.
WOD 2A
3 rounds
40 deadlifts@155
100 dubs
Again, all reps are shared. During the deadlifts one of you must hold an n-sit. If your knees drop below your hips the deadlifts must stop. during the double unders or hops, one of you must pick up the barbell and hold it at the top of the deadlift. If you need to put the bar down, the double unders must stop. You must both complete the deadlifts before moving on to the next movement. Once you both complete the cycle three times you are done. there is a 20 min time cap on this WOD
WOD 3
10 min on the clock
6 rounds(3 each)
row 9 calories
6 burpee box jumps over the box @ 20"
max power cleans@ 95
in remaining time
You must both complete 3 rounds of the rowing and burpee box jumps before continuing on to the power cleans. Once your partner gets off the rower you may hop on and start your row. You do not have to wait for your partner to finish their round to start yours. score is number of cleans accumulated.
Diet (updated throughout the day)
Diet (updated throughout the day)
5:30am - 12pm
50 oz water
yogurt with granola
2 rice cakes with peanut butter
2 rice cakes with peanut butter
12pm - 6pm
60 oz water
Trader joes ravioli
Cliff Builders Bar
Orange
Breakfast tacos- 2 corn tortillas, cheese, 2 eggs, half avo
6pm - bedtime
20 oz water
arugula salad with blue cheese and beets
Orange
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