Complete 21-15-9 reps for time of:
- Front Squats (185/115# NTE 65% 1RM)
Complete 100 double unders after each set.
WOD Notes: For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and complete this workout as an AMRAP in 10 minutes of 15 front squats, 100 single unders.
Nutrition Notes: Day 22 of 40. Sushi! Sushi can be a great way to stay healthy and eat out while on the challenge provided you are informed before you go out. It is worth noting that there are generally 3 different types of “sushi”:
- Sushi – small piece of fish on rice – mostly protein and carb, some fat. Ex: wild salmon sushi has a breakdown of about 8C/4P/2F per piece.
- Sashimi – small piece of fish, no rice – mostly protein and some fat. Ex: Bluefin Tuna (Maguro) has a breakdown of 0C/6P/1F per piece.
- Sushi Roll – meat, fish, rice and potential for a LOT of other stuff – mostly carb, with a little protein and fat. Ex: a California Roll has a macro breakdown of 38C/12P/9F per roll.
You can get a pretty balanced meal by ordering a combo of the 3 as long as you go in with a plan. Just don’t go out with the plan of ordering 3 California rolls and call it a night!
This Post Has 3 Comments
16:39 (SU)
5:00
Boelker 15:54 (WTF?)
Rocco 🙂 Hubris
Tim 13:23 (105, 80 DUs)
Smith 🙂 (165)
Jeff 4+72 (15min AMRAP, 115)
PTS
Sikora 11:59 (115)
Tiago 15:31 (125)
DT
Karen (I don’t know how to do your “smiley” face, haha)
Bob B. 14:23 (155, 50 DUs)
Natalie 13:27 (55, 100 SUs)
Sabrina 11:30 (105, 100 SUs)
Nikki
—
6:00
Erik 4+1 (10min AMRAP: 145×8, 100 SUs)
DR 11:10 (135, 2min DU Practice)
Marco 2+1 (10min AMRAP: 26KB GS, 100 SUs)
Erin 12:07 Rx!
—
7:00
Frank 12:29? (185, 50 DUs)
Sean B. 9:40 (165, 100 SUs)
Liz 9:57 (65, 100 SUs)
DC 3+10 (10min AMRAP: 85, 100 SUs)
DW 3+7 (10min AMRAP: 75, 100 SUs)
Brian W. 3 (10min AMRAP: 26KB GS, 10 Cal AB)
Andrew 3+10 (10min AMRAP: 35KB GS, 100 SUs)
Results:
5:15
Kelly W. 10 DU in a row!
Danielle 12:30 (85)
Zach :0
Tyler 8:27 (115, 2xsu)
Mike D> 🙂
Jason V> 11:51 9su)
Robin 12:38 (85, su)
JIm C. 3+11 (95, su)
Franco 13:00 (185R, su)
Nick L. 11:58 (125, 25du)
KtS (90#)
—-
6:15
Vollmer 10:39 (BS)
Jenn 11:55 Rx
Missy 9:20 (95 rack, 50du)
Faith :0
Ryan B> 10:30 (125, 70du)
Craig 12:20 (125, 2xsu)
BWat 12:00 (135, su)
DE 11:11 Rx
Karen B> 10 min AMRAP, 85# back, bike 8 cal
Dan E> :13 Rx
Kelly G. 11:41 (70, 50du)
Vince 10:38 (95, 25du)
—–
9:30
Tanya 10:43 Rx
Ed 🙂
Zane 11:20 (115, 150su)
kyle K. 135 (15du attempts
KtL 75, 2xsu, 11:22
Gisela 83#
Becky :0
Natlie H 🙂
Zoe 12:00 (85#, 50su)
Megan V. 10:02 (85, 2xsu)
Kerri 10:01 (70#, 150su)
Betsy 12:52 (75# rack, 100du)
Lanna 18# squats, 50su 12 min
Janet 11:53 (150su)
Jenn 35# squats, 100 du)
Maggie 12 min 50 su, 85#
Allison 🙂
—–
4:00
Nik 🙂
Paul 3+55 su, 100
Murray 16:26 Rx
Fili 13;04 BS, 50du)
Andrea 🙂
Dom AMRAP 8 squats, 50 du, 4+2
Cindy :0
ROb M. 3+11 (95#)
Shawn C> 10:38 (95#, 2xsu)
Brendan 95# 12:30 (2xsu, 35#)
Steve K. 11:58 (155, 30 du attempts)
Marissa W> 5+34 (8FS/100su)
Christine 4+6 (55, row)
BWys :0
Tom S> 5+2 (95#, 100su
Robbie :0
Ana :0
Kirsten 13:56 (2xsu, 185#)
Kehl 9:25 (135 BS, 25 burpees)