WOD
 | Sat, Feb 18 2023 |  |
| Barbell Strength 20230218 | Home WOD 20230218 | Other Results | Protein Challenge |
Barbell Strength 20230218
(Check In)
Warmup: 2 rounds
- 10 alt Samson stretch
- 10 Up-Downs
- 10 alt plank Reach Throughs
- 10 Shoulder Press
- 10 alt jumping Lunges
- 1 Wall Walk + 10 sec hold at top
Split Jerk Progression
Split Jerk
3 x 3 @ light load
5 x 3 for load
Deadlift
- 3 x 3 @ light load
- 5 x 3 for load
- 3 Tempo Singles @ 60% of 1RM (5 sec up + 5 sec down)
Accessory: 2 rounds
- 10 Single Leg Box Jumps /leg
- 40 sec Hollow Hold
- 1 min banded Shoulder stretch /side
| 0% |  | |  | 0% |
| Matt | Yes | | | Coach A | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Tricia | Yes | | | Katie C | Yes | | | Phil | Yes | | | Sheridan | Yes | | | Josh | Yes | |
|
Home WOD 20230218
(Time)
Warmup: 2 rounds
100m run
20 sec single-leg toe touches /leg
100m run
20 sec weighted deadlifts
WOD: 3 rounds with a partner
- 60 weighted swings
- 800m run
(one partner works while one rests. the resting partner holds the weight in a bear hug while the other partner is running)
Stretch: 2 min seated Straddle stretch (40 sec each left, right. center)
| 0% | | | | 0% |
|
Protein Challenge
Feb 1, 2023 - Feb 28, 2023 (Individual Goal 50) 
Goal: Eat More Protein
Why: Protein is the key component needed to build muscle and improve metabolism. It also helps keep you satiated throughout the day.
Every meal should revolve around protein. Aim to get at least 20 grams of protein each meal (the more the better).
If you don't want to count calories or macros, that's ok. Just work to get a palm sized piece of meat or similar protein source at each meal, or use protein powder in your oatmeal or pancakes. Get creative.
Record how many meals each day you eat with at least 20 grams of protein. Goal is 50 meals.
| Coach J | | | Coach E | | | Tricia | | | Joe K | | | Coach B | | | Matt | | | Tracy L | | | Coach A | | | Aaron D | |
|
