Daily WOD – Sep 30, 2019

Welcome Jay!

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!

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This Post Has 3 Comments

  1. 16:39 (SU)

  2. 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)

  3. 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)

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