Warm-up
1 min transverse jumping-jacks
1 min sagittal jumping jacks
1 min frontal jumping jacks
Teach whips, then 20 reps KB swing
Teach MB work, then 20 reps jumping lunges, 20 reps thrusters
WOD: 1 mi. work, 20 sec. rest, 4 Rounds Each Station
A
Sagittal whips uncoordinated.
Sagittal whips coordinated.
B
40 ft weighted sled pull
40 ft Alligator crawl.
C
Partner MB squat overhead toss
Partner MB back-to-back rotation
Cardio from Helloween!
Monday, October 12, 2009
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2 comments:
julie's mon food log:
meal1:protein shake(8oz h20,1scoop pp,1/2 c blueberries,1tsp pb)1-16 oz h2o
meal2:1/2 c oatmeal,1acoop pp,1/4 c cottage cheese,1 apple,1tsp pb,1c black coffee,2-16oz h2o
meal3:spinach salad,3oz chicken,2-16 oz h2o
meal4:6 oz turkey burger,salad,1c grn beans,2-16oz h2o,1 decaf coffee
meal5:protein shake(8oz h2o,1scoop pp,1/2 c blueberries)4 stalks celery,2tsp pb
crossfit
Janet's Mon. FL
7:00 Be True shake, with one raw egg, 1/2 banana, h20, 1 cup coffee,cream
10:00 2 eggs, 5 prunes, 1oz. ched. cheese
1:00 3oz ham, 1 slice cheese, 1/2 cup cott. cheese, h20
5:00 4 oz. pork, mashed cauliflower with grated cheese,h20
9:oo prot. shake with 2 tsp pb,h20
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