srossca's Journal, 15 August 2018

Sunny 😎 day in Cal.

WOD - Hump Day Challenge -550 Cals (49 minutes)

EMOM 4 Rounds
• DB Snatches 10x (5x Each Arm)
• Ski Erg - 12 Cals
• HR push-ups - 20x
• Rotate Every minute

Rest approximately 4 minutes

Chest Bench Press Tempo
• :05 sec down, Hold :02 sec Power Up
• 4 x 3 x 2 x 2 x 2 x 2
• Increase Weight Each Set

Sumo Deadlift 6 x 6
• increase weight

Finish 3 Rounds
• Close Grip DB 15x
• OH KB Tricep Press 15x

173.4 lb Lost so far: 19.6 lb.    Still to go: 5.4 lb.    Diet followed reasonably well.

---

1405 kcal

Fat: 57.11g | Prot: 116.48g | Carb: 103.11g.   Breakfast: Chiquita Mini Banana, Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Coffee with Cream and Sugar. Lunch: Provolone Cheese , Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Chicken Breast, Hummus. Snacks/Other: Whey Gourmet Smooth Peanut Butter Chocolate Whey Protein Shake, Skippy Extra Crunchy Super Chunk Peanut Butter, Pure Protein Chocolate Peanut Butter High Protein Bar (Small). more...

2387 kcal

Activities & Exercise: Crossfit - 57 minutes, Resting - 15 hours and 3 minutes, Sleeping - 8 hours. more...