NEWS
WELLNESS CHALLENGE:
- Started MONDAY! But it’s not too late to join!
- Details HERE
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RECIPE OF THE DAY
Emily
Wayland
5:30am Class
LEFTOVER ROAST CHICKEN SOUP
INGREDIENTS:
- 2 cloves garlic, minced
- 2 carrots, cubed
- 1 cup butternut squash, cubed
- 1 small sweet potato, cubed
- 1/2 yellow onion quartered
- 2 T olive oil
- 4 cups chicken stock
- 2-3 cups leftover chicken
- Emily – makes crockpot chicken or rotisserie from store
- 3/4 tsp parsley, salt, pepper
- 1/2 tsp thyme, rosemary, oregano
- 1 cup water
- 2 cups baby spinach
DIRECTIONS:
WOD
“Goosebumps”
On the 3 Minute for 5 Rounds
15 Dumbbell Snatch
15 Box Jump Overs
15 Dumbbell Snatch
15 Box Jump Overs
Weight: 50/35
Height: 24/20
Height: 24/20
On the 3 Minute for 5 Rounds
15 Dumbbell Snatch
15 Step Overs
15 Dumbbell Snatch
15 Step Overs
Weight: 35/20
Height: 24/20
Height: 24/20
On the 3 Minute for 5 Rounds
10 Dumbbell Snatch
10 Step Overs
10 Dumbbell Snatch
10 Step Overs
Weight: 25/15
Height: 20
Height: 20
WOD GUIDANCE & GOALS
Move FAST! You have a very short window to complete 15 dumbbell snatch (total) and 15 box jump overs, and still find time for a short break before the next interval. Have at least 1 minute of rest before the next round. Target :90-2:00 per interval.
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 5 Rounds
15 Burpees
15 Box Jump Overs
15 Burpees
15 Box Jump Overs
ENDURANCE
Rest
25#, 1:42, 36, 34, 38, 35
1:13 / 1:14 / 1:15 / 1:13 / 1:13 MCx
1:16, 1:14, 1:16, 1:17, 1:18 MAx
1:23, 1:22, 1:20, 1:19. 1:18 25#, step overs
1:44, 42, 37, 37, 31 MCx
1:11/09/08/05./00
24 step ups
35#
8:26 30# 24″jumps
1:50/1:42/1:41/1:39/1:34
:59–:56–:58–1:00–:59 mcx
So friggin fast!
1:19/01/12/20/14
35#
20 inch jump over
1:25/1:20/1/15/1:09/1:04
25#/stepovers
1:12/:13/:13/:11/:07 MCx
1:34/:31/:30/:29/:25
30#
Mcx
1:20
1:15
1:15
1:14
1:13
25#
1:21, :22, :16, :19, :16
25# 1:26, 1:20, 1:20, 1:12 (a few step overs), 1:15
1:32/:28/:26/:25/:20 MCx
Got faster as my switching in the air got better!
Makes a huge difference once you find that rhythm!
1:03/1:02/1:02/1:02/1:02 MCx
1:32/1:34/1:23/1:20/1:15 MCx
Felt good after first two rounds so picked up the pace last three rounds.
15# 1:46, :42, :32, :30; :32
1:12/:05/:04/03/:05
25#/Step
25# 1:27, 1:26, 1:27, 1:23, 1:20
1:07 / 1:02 / 1:05 / 1:08 / 1:09 MCx
1:28/1:25/1:19/1:14/1:11 MCx
:58 / :56 / :56 / :57 / :56
30#
1:35/1:38/1:36/1:37/1:36 mcx
Scott – :50/:50/:49/:49/:48 MCx
Mariah – 1:26…. and some other times faster than that.
2 rounds at 15 3 rounds at 20