Daily WOD – Sep 10, 2019

Deadlift 5×5 (75% 1RM)

Then

Accumulate 1 minute of scales left, 1 minute of scales right.

5 minutes of posterior chain stretching or twisting

WOD Notes:  Check out a back scale HERE and a front scale HERE.

Community Notes: Happy Birthday Ben!

Nutrition Challenge Day 2:  We will periodically offer some suggestions of how to eat on the go while sticking to the principles of the challenge.  Today we start with the cobb salad at Wawa.  Note the macros include the cheese which was separated nicely in a small container.  With the cheese removed the macros would come to approximately 8F/7C/26P.  Those of you looking for more carb could also grab a banana or cup of fresh fruit.  Are the ingredients perfect? No.  Does it beat out a hoagie?  Yes!

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This Post Has 3 Comments

  1. 5:15am

    John W – 325
    Murray – 345 Hex
    Danielle S – 165×5; 170×1
    Franco – 325
    Hannah S – 135×5
    Jenn – 220
    Jesse S – 200
    Kelly G – 115
    Kehl – 235
    Mike D – 255
    Nick L – 215
    Steve M – 315
    Zach S – 🙂

  2. 6:15
    Iggy 275 (5), 295 (1)
    Karen B. 125
    Ricky 325 Hex
    Craig 225 (2), 275 (3)
    Faith 125
    Vince 165
    Sabrina 170
    John C. 245
    Fili 335
    BWat 205

  3. 9:30
    Swetha 90 (+2″)
    Joanne 90 (+2″)
    Ed 315 sumo
    Andrew 275
    ALlison 135 (2″)

    4pm
    Shawn 225
    Paul 245
    Tom S 245 sumo
    Jesse Sy 165
    Marissa W 125
    Heath 115 (2″)
    Linda 105
    Sillup 275
    Robbie 275 snatch grip
    McNally 275 (4″)
    Kyle K 245 sumo

    5pm
    Ryan A 370 hex
    Nikki K 165
    Joe S
    Boelker 300
    Erin 225
    Jeff 245
    Tim C 225
    Daria 150
    Janet 215
    Ben 225
    Becca 125
    Tina 145×3

    6pm
    Dan R 245
    Nik 205/215
    Erik 275
    Natalie L 125, 135x1set
    Shawn F 255
    Dan T 175 (2″)
    Tiago 265

    7pm
    Kyle E 205
    Steve K 245–>265
    Sydney 165×3’s

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