Daily WOD – Nov 5, 2021


Vanessa lining up a power clean!

Workout of the Day

Complete for time:

  • 1 mile run
  • 25 ring muscle ups
  • 100 wallballs (20/14# to 10/9′)

Time Cap = 25 minutes.

WOD Notes:  Choose a run distance that will take less than 12 minutes and a muscle up variation that will take between 3 and 6 minutes.  Complete 5 to 8 rounds (depending on proficiency) of 5 strict pull ups and 5 ring dips would work if muscle ups aren’t in your arsenal yet!

Nutrition Notes:  Do you know what is delicious?  Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P.  We recommend calculating the macros before you go, because the numbers can add up quickly…  A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!

Community Notes:  Happy Birthday Mandy!

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