Daily WOD – Sep 20, 2019

Ryan B knocking out some burpee box jump overs!

AMRAP in 15 minutes of:

  • 20 wallballs (20/14# to 10/9′)
  • 10 pull ups

Complete 5 burpees at the start of each minute.

WOD Notes:  Choose a burpee scale that will allow you to have at least 30 seconds to work every round.

Nutrition Note: Day 12 of 40. Pre-made meals.  If you find it difficult to meal prep each day, pre-made meals could be a great option for you.  Below are 4 options for where you might find meals on the go:

Kettlebell Kitchen – You’ve probably already heard of this one as the meals get delivered to our gym twice a week.  If you are interested in trying out KBK, the code ironcross will get you $25 off your first two orders.  You will need to order a week in advance so plan accordingly.

Snap Kitchen – There is a snap kitchen located in Malvern which sells meals on par with KBK.  Good food with quality ingredients and the macros are right on the label.

Forestas – This is the old timey market across the street from our 800m turn around!  If you’ve never been in there, it is worth checking out.  They’ve got some meals prepped that are old school: meatloaf, green beans and mashed potatoes, roast beef with veggies and some options less aligned with our challenge.  Are there breadcrumbs in the meatloaf? Probably.  Is it better than bailing and grabbing McDonalds? Definitely.

Giant – In the deli section of giant are a few meals of vastly varying quality and quantity.  You can get mac and cheese with pork in it (don’t do it!) or chicken and broccoli with white rice.  Take a look at the label as some of these meals are designed to be for a small family or at least split in two.

If prep time is short or if you are simply looking to change up your menu, these can be some great options to keep you going!

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This Post Has 2 Comments

  1. 6:00
    Blythe 3 (8#)
    Tobin 4+26 Rx
    KTM 4+15 (10, 3Bur)
    Dan R. 5+10 (14#)
    Jay 3 S
    Liz 😉
    Sean B. 3 Rx

  2. 4pm
    Kevin Mc 4+5 Rx
    Jeff 4+2 (16)
    Robbie 6+2 Rx
    Sillup 5+13 Rx
    Tiago 5+5 (16)
    Shawn C 6+10 (14)
    Jenn 🙂
    Lanna 7+6 (10, RR)
    Kerri 3+11 (12, RR)
    eQ 6+9 (5 Strict PU)
    Bre 🙂
    Cindy 6+1 (12, 5mm)
    Kirsten 4 or 5 +18 (10, RR)
    Christine 4 (14, PU-P)
    Linda 🙂

    5pm
    Dan T 🙂
    Erin 4+15 Rx
    Boelker 6+25 Rx
    Nikki K 4+3 (5PU)
    Derek 🙂
    Joey “Fitness” 🙂

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