For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
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Total Blocks 17
ReplyDeleteBreakfast 6 30 am: 5 Blocks
Shake- 2/3 C raspberries, one med banana, 1 C 2% Milk, 1 TSP sugar.
4 0z. Deli meat (turkey)
5 Macadamia nuts
Lunch 12:00 5 Blocks
4oz Tuna .5 oz chedder cheese ( 4.5 B) in a flour tortilla ( 4 B)
1 Cup spinach with a few bits of tomato and cucumber (1B) and .5 oz feta cheese. (.5 B)
Too little mayo and olive oil for fat blocks.
Snack 3 Blocks
1 cup milk,2oz turkey,1TBS raisins .5 apple,3 Mac nuts
Dinner (way to late)
1 Cup spaghetti whole wheat
5 oz ckn.
Olive oil for fat.
For a total of 1959 Cal @ 34% Fat, 36%carb, and 30%protein
today - 17 Blocks total
ReplyDelete6am Breakfast 4 Blocks
5 slices deli ham (4P)
1 english muffin (2.5C)
1 apple (1.5C)
avocado as spread (4F)
Happy Monday Everyone.
ReplyDeleteSo Corrine and Damien were in this morning for an intro(re) to our wonderful world. We went through the HQ warm up then spent some time on squats and presses. Mini WOD of goblet squats and shoulder press. Congrats Damien on meeting our favourite clown. Well done! See you both on Wednesday.
PUKIE!!!!!!!
ReplyDeleteThis WOD looks good - I may have to sub the hspu's as my right wrist still hurts when I do them. I may also be a little late as I have to head down to Kitchener for 5pm to sell our old Sunfire. Depending on how long that takes, I may not leave Kitchener until 5:30 or so. Don't wait for me :)
ReplyDeleteshould be there tonight as long as there are no fires late this afternoon
ReplyDeleteadded some quotes for tshirts
jamie i didnt know you had a sunfire,
ReplyDeletei just bought one.
can i ask how much are you selling for?
I'll be in tonight.
ReplyDeleteAs far as my zone goes....tonight I'll be zone shopping....and then finally getting back on it. I'm looking forward to the suck tonight.
needed to get away so I just did this workout with real HSPU's! my fist ones!
ReplyDelete4 block lunch
Chicken breast (4P)
1 cup carrots (i know unfavorable) (2C)
1 apple (2C)
4 macadamia nuts (4F)
3pm 2 block snack
ReplyDeletemore chicken
no carbs (threw out the carrots I had ...)
maca nuts
Results:
ReplyDeleteJamie as Rxed 18:22
Alex 13:28
Austin 12:52
Zach 7:36
Bill 18:57
Fraser 18:52
Glad ya'll liked it!
I did 10 rounds of 10 Pull Ups and 10 Squats. 10 squats are not enough to allow any real recovery on the pull ups. Around the 7 th round I had to break them up a little. Fun little WOD
ReplyDelete2 Block snack before workout
ReplyDeleteglass of milk
2 maca nuts
5 block supper after workout
more chicken!
salad with veggies
cashews
workout
rx'd grace 3:33? or something ... could have done better