NEWS
- SUNDAYS
- TWO CLASSES: 8a and 9:15a
- THU WOD Recording
RECIPE OF THE DAY
Bill
Sudbury
Coach
GROUND TURKEY STUFFED PEPPERS
INGREDIENTS:
- 1 T olive oil
- 1/2 pound ground turkey
- 1/2 yellow onion, diced
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- 28oz diced tomatoes
- 1/2 cup cooked quinoa
- juice of a lime
- 3 bell peppers, halved and seeded
- 1/2 cup shredded cheese (optional)
DIRECTIONS:
WOD
“Heat Waves”
AMRAP 20
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
Weight: 53/35
AMRAP 20
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
50 Kettlebell Swings
35 Goblet Squats
20 Russian Twists
Weight: 35/26
AMRAP 20
35 Kettlebell Swings
20 Goblet Squats
10 Russian Twists
35 Kettlebell Swings
20 Goblet Squats
10 Russian Twists
Weight: 26/18
WOD GUIDANCE & GOALS
Choose a lighter weight for kettlebell swings, one that you can swing for at least 30 reps before having to break. The swings will take around 2:30-3:00. Take the same kettlebell and hold it in the rack position for the goblet squats. Try to get at least half way through the squats before breaking (25/10 or 20/15). Then, use the kettlebell for 20 (total) Russian twists, tapping the kettlebell bulb to the ground on either side. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
50 Jumping Good Mornings
35 Squats
20 Russian Twists
50 Jumping Good Mornings
35 Squats
20 Russian Twists
ENDURANCE
7 rounds
3 min hard, 2 min easy
3+39 MCX
3+82 mcx
3+4 44#
3+10 MCx
3+39. MAx
4+3 MCx
4+6 MCx
3 + 50
44#
4+10 MCx, but 20#DB for Twists
Workout at home today – 4 mile run – 30:25
3+50. 35# kb 25# db for twists
3+32 MCx
3+99 Mcx
3+5 MCx
4 rounds MVx reps 26#
Kevin same reps 35# KB, 20# DB for GBS
4 rounds
3+ 30 MCx
3+35 53#kb, 350M ski for squats
3+4 mcx
3 + 30 MAx
Scott – 4+28 MCx
Mariah – 3+32 20# and modified Russian twists
3+60 (18#)