Daily WOD – Oct 13, 2019

AMRAP in 10 minutes of:

  • 4 deadlifts (155/105#)
  • 3 hang power cleans (155/105#)
  • 2 front squats (155/105#)
  • 1 jerk (155/105#)

Rest ~5 minutes then complete:

  • 5x20yd banded partner sprints

WOD Notes: Anyone looking to take a break from shoulders can turn the 1 jerk into a 3rd front squat.  Choose a weight that will allow you to complete the entire set unbroken.

Community Notes:  Happy Birthday Heather Salamone!

Nutrition Notes:  Day 35 of 40.  Legumes are seeds (and sometimes their pods) from plants in the pea family. The most common legumes are beans, such as black beans, soybeans, garbanzo beans (chickpeas), kidney beans and lima beans. But also included are: peanuts, peas, green beans, lentils, and alfalfa. Legumes are not allowed on the Paleo and Whole30 diets because, like grains, they contain proteins called lectins that are known to cause digestive issues and inflammation. However, legumes are generally considered “safer” than grains… so while they should not make up a large part of your diet, you may find you’re able to eat them in small quantities. Also, different legumes contain different amounts of lectins. Green beans and others where you eat the pod are generally less inflammatory. For our challenge, we asked you to follow Paleo principles as much as possible. While you shouldn’t be chowing down on beans and peas, occasional green beans or hummus are just fine by us!

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This Post Has One Comment

  1. 9am
    Boelker 13 Rx
    Erin 10+7 Rx
    Jimbo 11
    Chris M 9 (125)
    Natalie 15 Rx
    Steve M EMOM Rx
    Sillup 12 Rx
    Kevin McN 8 (95)
    Kevin McD 9 (75)
    Joel 11+6 (135, HPS, BS)
    Vollmer 11+6 (135)
    Quinn 🙂 (95)
    KTS 🙂 (100)
    Christine 15 (65, 5 DL-4HPC-1jerk)
    Tobin 15 (65)
    Murray 12 Rx

    10am
    Emma 🙂 (65/45)
    Denise 12 (35)
    Tracy 10 (45)
    Swetha (12)
    Shawn F 10+3 (145)
    Sean R 8+5 Rx
    Sean B 10 (115)
    Bob K 9+9 (135)

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