Complete 40-30-20-10 reps for time of:
- Push ups
- Double unders (2x reps)
WOD Notes: Banded push ups or push ups to an elevated position or cutting the reps in half are all valid ways to scale the push up portion of the workout. Anyone who feels like killing it can either try to go 3x DU or shoot for unbroken DU. Have fun with it!
Nutrition Notes: Day 9/40. Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:
- 1 cup fresh raspberries (8 grams)
- 1 medium pear with skin (5.5 grams)
- 1 tablespoon chia seeds (5.5 grams)
- 1/2 cup (dry) old fashioned rolled oats (5 grams)
- 1 medium apple with skin (4.5 grams)
- 1 medium banana (3 grams)
- 1 cup fresh blueberries (3.5 grams)
- ½ medium avocado (5 grams)
- 1 ounce almonds (3.5 grams)
Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.
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6:15
DE 7:13 (3XDU)
Ken 11:09 (30/20/10/15 @ 17, SU)
Iggy 12:36 (3XDU)
Craig 10:22 (4XSU)
Kehl 10:35 Rx
5:15am
Kelly G – 8:34 (16” , 2xSU)
Dan E – 11:19 (4xDU)
Danielle S – 13:19 RX
Jenn T – 12:16 (3xDU)
KTS – 12:25 (3xDU)
Megan V – 8:53 (knee 4xSU)
Mike D – 7:52 RX
Rocco – 8:54 RX
Zach S – 7:42 RX
Murray – 12:38 RX
Results:
9:30
Betsy 12:58 Rx
Joel 25:26 (2xsu)
Chris M. 15:05 Rx
Frank W. 13:40 Rx
Tiffany 12:25 (12#, su)
Tanya 15:56 (3xdu)
4:00
Kyle K. 15:01 (MM, su)
Steve K. 12:00 (su)
Caine 5:49 Rx (15:40 back up the order with MM)
Bri 🙂 (MM across abs)
Sillup 8:59 (3xdu)
Curtis 12:31 (MF)
Heath 13:31 (#12, MF, su)
Lindsay 17:22 (MF)
Catherine 10:16 (MM, su)
Paul 11:00 (su)
Marissa W. 13:35 (13, MM, su)
6:00
Alex W. 13:40 (3xsu)
Blake 12ish Rx+50s
Andrew 18:55 (1xdu)
Tina 11:42 (#12)
Chris S. sled drag, #13
Moore 11:15 (3xsu)
Katy 13:36 2xsu, #10
Ray z. 11:45 (MF)
Mike C> 10:47 Rx
Jason 14:16 (1/2du, MF)
Nik 10:34 Rx
Moira 12:27 (10# band push ups, 3xsu)
5:00
Erin 11:50 Rx
Boelker 10:05 (3xdu)
Nikki K 12:38 (1/2 PU, 5 du+3xSU) 5 DU!!!
Janet 14:36 (1/2 bike)
Lombardi 8:53 Rx
Kenny 12:14 🙂
Shawn 8:50 (4xSU)
Jeff 17:25 (3xSU)
Tim 12:31 Rx
John C 15:01 Rx
Patrick 🙂
7:00
Daria 10:32 (bar pu @ 12 + mf, 1xSU)
Elissa 12:28 Rx
Erik, 11:40 (26# KB bench, 2xSU)