Back Squat
75% x 5, 80% x 5, 85% x 5

Followed By

AMRAP 10 Minutes

1 Rope Climb
10 Plate Push Ups
15 Air Squats

Have to acknowledge Dave C. He rowed 5k with one arm today! You’re the man Dave!

Help me- I’m really sore!

13 Responses

  1. Nettie, thanks for posting recipes for us all, I know that with the last challenge that really helped a lot, being able to try new things. Great job to Team Sweevil. Dave, keep up the good work

  2. Thanks everybody, your encouragement makes me more determined than ever not to let a messy bicep put me on the bench for the winter. Mark gave me some excellent “armless WOD” advice yesterday, and now I know I can sort of row.

  3. dave, in light of your injury, part of me wants to challenge you to a rowing competition. that being said, more of me fears i would still lose (badly), so i won’t.

  4. Drew and I are keeping some hard boiled eggs in the fridge during this challenge, to have a quick protein ready in case of a busy day when there’s no time to cook. Today I made paleo deviled eggs. I took the yolks and mixed them with gludens spicy brown mustard (which is paleo, yeah). very simple, not quite a creamy as the real thing, but still very tasty, and a great quick meal, or snack.

  5. Jane. I just asked the girls if they wanted me to make deviled eggs tomorrow. Today I made Liz’s paleo mayo. It was time consuming but totally worth it. I have heard great feedback about her class and I strongly recommend taking it. I LOVE mayo mixed with spicy chili sauce and this mayo mixes just as well.