7/20/11
WOD:
3 Rounds (Max 30 Minutes)
4 cycles of CINDY
2 cycles of 8-8 bell snatch - 26lb
2 cycles of 16 kettlebell swings -55lb
RESULTS:
Rx - 27:28
DIET:
Calories Fat Sat. Fat Carbs Fiber Sugar Protein Sodium Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
1864 94.28 24.164 93.09 26.2 44.1 162.11 4289 621 214
7/21/11
WOD:
7 Rounds
30 abmats
15 squat box-jumps - 20” box
10 Ring Dips
RESULTS:
Rx - 17:27
DIET:
Calories Fat Sat. Fat Carbs Fiber Sugar Protein Sodium Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
1654 73.49 24.7 109.49 27.6 29.76 138.3 3660 292.5 102
WOD:
10 Rounds (Max 30 Minutes)
5 Thrusters - 95lbs
10 Power cleans - 95lbs
15 Knees-to-elbows
RESULTS:
Rx - 9 Rounds - 30 Minutes
DIET:
Calories Fat Sat. Fat Carbs Fiber Sugar Protein Sodium Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
1659 93.45 25.416 56.61 15.2 26.05 145.15 2714 600 1897
WOD:
1K Run
Burpees - 5 Minutes - 66 reps
Chin Ups - 5 Minutes - 52 Reps
1k Run
Total time: 19:50 - Rx
DIET:
Calories Fat Sat. Fat Carbs Fiber Sugar Protein Sodium Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
1589 69.36 17.533 59.09 15.2 17.38 182.59 3077 398 2823
