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Had a chance to meet up with the “Tribe” this morning & nearly 15 teams attacked the KB, BB & Large Ropes. This hour workout gave us a 600 Cal Burn!!
WOD
Warmup - 2 Rounds, 8 minutes
• 2 Laps
• 10 Sumo Squats
• KB Farmers carry 2x
• Large Rope Jumping Jacks 10x
• SB Hip Thrusters 10x
Conditioning
• 5 Strict Pull-ups, 10x Band Hammer Curls, 5x
• Sled Weighted Push 5x
• Lateral Jump Box 1,2,3,4,5,4,3,2,1
Strength 4x
• Bench Press 8x
• KB Front Squats 8x
Finish- Assault Bike 5 minutes
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79.2 kg
Lost so far: 8.4 kg.
Still to go: 2.9 kg.
Diet followed: Reasonably Well.
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2084 kcal
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Fat: 81.72g | Prot: 109.35g | Carbs: 235.85g.
Breakfast: Bare Naked Vanilla Almond Crunch Granola, Dannon Light & Fit Greek Yogurt - Strawberry, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Coffee with Cream and Sugar, Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Lunch: Salsa, El Pollo Loco Garden Salad (Small) (No Dressing, No Tortilla Strips), El Pollo Loco Chicken Avocado Tortilla Wrap. Dinner: Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Bare Naked Vanilla Almond Crunch Granola, Kirkland Signature Mixed Nuts, Dannon Light & Fit Yogurt - Cherry Vanilla, Coffee with Cream. Snacks/Other: Dried Prune, Skippy Extra Crunchy Super Chunk Peanut Butter, Popchips Sea Salt Potato Chips. more...
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2468 kcal
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Exercise:
Crossfit - 1 hour and 5 minutes, Sleeping - 8 hours, Resting - 14 hours and 55 minutes. more...
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Losing 2.2 kg a Week
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