NEWS
SUNDAY
- TWO CLASSES!! 8a and 9:15a
RECIPE OF THE DAY
Sharon
Framingham
8:00am Class
ASPARAGUS CAULIFLOWER RISOTTO
INGREDIENTS:
- 1/2 cup ghee or butter
- 1/2 onion, chopped finely
- 1 clove garlic, minced
- 1 head cauliflower, grated
- 1 cup asparagus, 1″ pieces
- 1/2 cup heavy cream
- 1 cup grated parm
- 1/2 tsp salt
- 1/2 tsp pepper
DIRECTIONS:
WOD
“Slayer”
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
Weight: 185/135
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Pull Ups
Weight: 135/95
With a Partner
2 Rounds
800 Mile Run
40 Burpees
20 Clean+Jerks
10 Ring Rows/Bent Over Rows
Weight: 95/65
WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes
Post Time to Comments.
HOME WOD
1 Mile Run
50 Burpees
30 Mt. Climbers
10 Sit to Stands
ENDURANCE
Rest
Brett and Holly 28:42 75/65
27:40 solo, 95#, 1/2 reps, bike 1/2 twice per round
Katherine/Emily 28:25
Km 55# hc/jerks, spu
Emily 95#, red band spu
With Jen 32:07 row/75#,165#
29:32 w/ Zdn
18c/24c bike
75# / 135#
1 round solo
17:27 MA – row/65#
With John and David – 30:00
#95 for me
Jess/Katie
31:51- 95#
Liz and Ted 32:32 — hard but fair
W/Justine 34:22 75#/65#/row/run/red, black band for me – can’t remember Justine’s band – awesome job Justine!!
Eric and Lisa — 31:08 maybe?
My scales: 95# C&J and ring rows. Lisa did ring rows too — not sure her barbell weight. Great partner!
Lauren and Michael
27:33
M- run/row, sit ups, 135#, ring rows
L- run, S2S, #25 DBs, ring rows
26:23 MCx
1 round alone