NEWS

  • MON WOD Recording
  • WELLNESS CHALLENGE
    • Week 3 Bonus Points – 1-2 palms of protein per meal = 2 points!

RECIPE OF THE DAY

Sharon D
Wayland
5:30am Class

CHALLENGE FRIENDLY DRESSINGS

Fresh tarragon-lemon vinaigrette
1 Tbsp finely chopped fresh tarragon leaves
juice of 1 lemon
1 Tbsp dijon mustard
1 tsp salt
a few turns of freshly ground pepper
1/3 cup olive oil
Use on chicken, salads, twist to potato salad, etc.

Soy ginger vinaigrette
juice of a lemon (3Tbsp)
1/4 cup apple-cider vinegar
2 Tbsp honey
1 inch fresh ginger, peeled and finely grated
1/4 cup tamari or soy sauce
1 1/2 tsp salt
1/2 tsp ground pepper
3/4 cup canola or safflower oil
Use on any salad with asian veggies- bean sprouts, snow peas, savoy cabbage, etc.

Honey balsamic vinaigrette
1/4 med red onion, coarsely chopped
1/4 cup balsamic vinegar
1 tsp dijon mustard
1 tsp salt
a few turns of freshly ground pepper
1/2 cup olive oil
Puree in food processor (or just chop the onions REALLY FINE)

WOD

“Dead Man Walking”

METCON

2 Rounds
50 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
25 Calorie Row
10 Jerks
Weight: 135/95, 185/135

MASTERS

2 Rounds
40 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
25 Calorie Row
10 Jerks
Weight: 115/75, 135/95

MOVE

2 Rounds
30 Calorie Row
20 Jerks
Rest 5 Minutes
2 Rounds
15 Calorie Row
10 Jerks
Weight: 75/55, 115/75

WOD GUIDANCE & GOALS
Choose a steady/moderate pace for the 50 and 25 calorie rows, targeting 1200/800 cals per hour. For the first row/jerk couplet, choose a weight for the jerks that you can cycle for 10 reps before having to take a break. For the second couplet, choose a weight that you can cycle for 5 reps before having to rest. The first couplet will take around 12 minutes and the second couplet will take around 8 minutes.

Post Times to Comments.

HOME WOD

2 Rounds
20 Flights
20 Push Ups
Rest 5 Minutes
2 Rounds
10 Flights
10 Burpees

ENDURANCE

Rest