Sunday, October 11, 2009

Mon. 10-12-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Back Squat
Overhead Squat

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%

WOD (15, 10, 8, 6) for time
Burpee pull-ups
Walking lunge with Kb overhead press. (use light weight.)


  1. Joe's Sunday food log:

    I slept in today then jumped off the wagon for a short time!

    10am 4 egg omelet with tomatoes, onions, and spinach. 3 pieces canadian bacon

    2pm 15 chicken wings, small order of sweet potato french fries, 4 pints of beer! Oh sweet beer, where have you been? I am sorry to have forsaken you for so long (one month!)

    3-6pm nap time

    7:30pm protein shake

  2. Julie's sun food log:
    meal1:2 boiled eggs,7 grape tomatos,1 black coffee,1-16oz h2o
    meal2:1 1/2 chicken breast,salad,1black coffee,2-160z h2o,1/2 peach
    meal3:1/2 c oatmeal,1/4 c cottage cheese,1 scoop pp,1tsp pb,1 apple,1decaf,2-16 oz h2o
    meal4:protein shake(8oz h2o, 1scoop pp,1/2 c blueberries,1tsp pb,1-16oz h2o,1black coffee
    meal5:My mom is here visiting so needless to save we went out to dinner.6oz meatloaf with 1slice of applewood bacon,1slice of cheddar cheese, dill pickle,lettuce salad,3-16oz h2o,2seltzers w/ lime

    rest day