NEWS

RECIPE OF THE DAY

Tartufo
Sudbury
5:30am Class

BAKED CINNAMON APPLES

INGREDIENTS:

  • 4-5 medium sliced and peeled apples
  • 3 T maple syrup
  • 2 T coconut oil
  • 1.5 tsp cinnamon
  • big pinch of ginger and nutmeg
  • 1/2 tsp salt

DIRECTIONS:

  • Preheat oven 375F. Toss apples in maple syrup, melted coconut oil, cinnamon, nutmeg, ginger and sea salt.
  • Spread in a thin layer on a baking sheet lined with parchment paper. Bake for 15 min, toss, bake an additional 7 min, stir, then bake another 7-9 minutes. Enjoy!

WOD

“Good Days”

METCON

3 Rounds
10 Strict Pull ups
75 Double Unders
30 Wall Balls

Weight: 20/14

MASTERS

3 Rounds
10 Banded Strict Pull ups
25 Attempts
30 Wall Balls

Weight: 14/10

MOVE

3 Rounds
10 Ring Rows
100 Single Unders
30 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
A good rule when it comes to strict gymnastics movements, is never go to failure! There are two ways to attack the start of this workout, either with a big set of pull ups or chipping away at smaller sets. Both strategies will keep you moving with minimal rest. Do double unders in one big set, or at least start with a larger set. Double unders should take :60-:90. The wall balls, do 20/10, 15/15 or 10/10/10. Make the sets manageable with quick breaks. Target 15 minutes.

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HOME WOD

3 Rounds
40 Sit Ups
50 Jumping Jacks
60 Squats

ENDURANCE

1 mile run
10 Rounds
100m sprint, 100m jog
then
1 mile run