NEWS
- MON WOD Recording
- THIS WEEK’S BONUS CHALLENGE
- 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.
RECIPE OF THE DAY
Erin
Sudbury
9:15am Class
CILANTRO-LIME SHRIMP WRAPS
INGREDIENTS:
-
1 lb. medium shrimp, peeled and deveined
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2 tsp ground cumin
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1 tsp chili powder
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Juice of 1 lime
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2 tbsp freshly chopped cilantro, plus more for garnish
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2 cloves garlic, minced
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3 tbsp extra-virgin olive oil, divided
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Kosher salt + Freshly ground black pepper
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Romaine lettuce, for serving
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1 avocado, thinly sliced
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1/4 c Sour cream, for serving
DIRECTIONS:
WOD
“Apricots”
FOR TIME:
7 Rounds
7 Calorie Bike
10 Kettlebell Lunges
STRENGTH
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
Weight: 53/35
FOR TIME:
7 Rounds
7 Calorie Bike
10 Kettlebell Lunges
STRENGTH
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
Weight: 35/26
FOR TIME:
5 Rounds
7 Calorie Bike
10 Kettlebell Lunges
STRENGTH
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
KB Bent Over Rows 5×5/side
Kneeling Halos 5×5/side
Weight: 26/18
WOD GUIDANCE & GOALS
Bike at a moderately uncomfortable pace, 55+ rpm. Complete calories under :45. The kettlebell lunges are 10 total (5 per side) and the weight is held in the rack position (not on your shoulder). Target 12-15 minutes.
As a cash out, complete 5 kettlebell bent over rows per side. Then complete 5 halos in each direction. Both of these movements should be slow and controlled.
Post Time to Comments.
HOME WOD
7 Rounds
200 Meter Run
10 Kettlebell Lunges
200 Meter Run
10 Kettlebell Lunges
ENDURANCE
Rest
9:58 MCX
6:46 MCx (10 Cal Row)
6:36 MCx – 10 Cal Row
7:39 mcx
35# kb for accessory stuff
6:12 MCx
7:07 MAx 35#
7:23 MCx (row)
8:36 MCx w/ C2 bike
post 4 mi run
9:50 MVx, 10 cal bike, 15 lb kb
9:18, 26#
6:15 MAx
7:57, 26#
7:17 row/35#
8:16 35#kb then dropped to 18# for lunges
6:57 Row/35#
That accessory work.. WOOO!!
8:40 MCx, 26# kb for halos
9:18 MVx (on rower-10cals)
Ouch…my abs
10:46 MAx
18# for Halos, 26# for rows, side bends, curls
8:34 mcx
6:37 mcx
whoa…. that burn
8:59 MVx (row)