Mobility
Work through Ido Portal’s Squat Clinic Routine.
Strength
Weighted Pull-up @ 20X1; 6 sets of 3; rest 90 sec btwn sets
WOD
AMRAP in 10 minutes (all movements done in unbroken sets):
- Overhead Walking Lunge (45/25#) x 20 total
- Wall Ball (20/14#) x 15
- Burpee x 10
Notes
- 10 Hollow Rock penalty each occurrence for breaking up the sets.
PUs: 5@5#, 1@8#
WOD: 3 rds + lunges and WB. Rx
50 hollow rocks 😫
PUs: 1 set @ 20#, remaining sets @ 10# (lots of ugly today)
WOD: 4 rds + lunges and 4 WB (lunges @ 10#, WB @ 16#)
10 Hollow Rocks because I wanted to, not as penalty!
Here you go! good luck.
http://www.elanaspantry.com/paleo-breakfast-bread/
Thanks Tiffany. I’ll let you know how they turn out.
Thanks for this recipe- I will definitely save this one to have after the nutrition challenge is over.
So all of Elana’s Pantry stuff is BOMB. But I’m going to go ahead and recommend you never use the amount of sweetener she recommends (I usually cut it by 1/3)… also I use honey or maple syrup instead of agave and I use coconut oil instead of grapeseed oil (…or butter…). But her recipes are super easy and delicious.
So this really hurt. 3 rds + 5 lunges. RX weights. Movement standards sketchy on the lunges and wallballs because they suck, not me. I welcomed the 3 or 4 sets of hollow rocks as they were an oasis from the pain..
up to 55 lbs on the pullups
45, 55×3, 65×2
3+28
Wow, two-headed people came to Superfit! Total freak show!
The beach is great!
Pounding Sand
For Time:
1.2 mi Run (Sand)
50 Kettlebell Swings 53 lbs
100 Push-ups
50 Goblet Squats 53 lbs
1.2 mi Run (Sand)
25:20
Pull-ups: Body Weight. WOD: 4+12
25#
4 rds + 1 rx
13#
4 rds + 3 rx
10#
4 + 8 rx but less-than-pretty wallballs
PU: 20, 25×2, 30×3
WOD: 4 rds rx
pu: up to 70
wod: 4+12 lunges rx
60#x3 Pullup
WOD: 3rds + 12 lunges rx
PU: BW x 3, 5# x 3
WOD: 3rds + 35 (10# WB)
Pull-Ups: 15#
WOD: 3rds (lunges 1×45#, 2×25#)
30 Hollow Rocks
PU: bb
WOD: 2 rds + 11wb (11#lunges, 8#wb)
…way too many hollow rocks
PU: 55# (4) 65# (2)
WOD: 3rds + 5 lunges (RX)
10 hollow rocks
PU: two with body weight and all the rest with the yellow band
WOD: 3 rounds plus 20 lunges (25# plate, 10# wb)
PU: 35# (3), 45#(2), 53#(2 reps)
WOD: 3 rounds plus 10 lunges (25# plate, 14# wb)
Pull-Ups: Neg
WOD: 3rds + 10 lunges 25#
10 Hollow Rock
Pullup: bodyweight-ish
WOD: 3 plus 4 lunges Rx
PUs: 20#
WOD: 3 + 9 lunges @ 14/25#
Went light so that I didn’t have to break sets 😛
Pull-ups: 1 or 2 with no band, rest with red band
WOD: 3 rds + 6 lunges Rx
pull-ups with 32.5 kg added
Saturday make up class:
Pull ups: 3 bw / 3 ppl band
WOD: 2 or 3 rds + lunges + wb +3 bp (10/8# wb)