1st
PCF WOD 090401
“Power Cindy”
AMRAP in 15 minutes:
5 Pullups
10 Pushups
15 Squats
1 Power Clean, 135 lbs
5 Pullups
10 Pushups
15 Squats
2 Power Clean, 135 lbs
…continue to increase power clean reps by 1 for each round completed.
9 rounds + 5 pullups, 10 pushups, 15 squats, 1 power clean.
*enjoyed this workout, was able to do the butterfly pullups for all rounds with ease. Looking forward to a rest day tomorrow.
pre-workout snack:
1oz turkey bacon - 1p
9 almonds - 3f
post-workout breakfast
3 whole eggs - 3p
1oz cheese - 1p
spinach and peppers - 1c
13oz sweet potato - 8.5c
2tbsp almond butter - 10f
4p/9.5c/10f
lunch
5oz chicken - 5p
mixed vegatables - 1c
1/2cup carrots - 1c
1/2cup grapes - 1c
3.5tbsp slivered almonds - 15f
5p/3c/15f
snack
3oz turkey burger - 3p
2tbsp raisins - 2c
2.5tbsp slivered almonds - 9f
dinner
6.5oz salmon - 4p
1oz string cheese - 1p
3tbsp almond butter -15f
mixed veggies - 1c
snack
1oz string cheese - 1p
1cup milk - 1p, 1c
3/8cup oj - 1c
2tbsp almond butter - 10f
