NEWS

  • FRI WOD Recording
  • FINAL DAY:
    • TOMORROW is the FINAL DAY of the Wellness Challenge!! Get your scores into Triib!

RECIPE OF THE DAY

Megha
Wayland
8:00am Class

MOROCCAN CHICKPEA STEW

INGREDIENTS:

  • 2 tsp olive oil
  • 1 cup diced yellow onion
  • 1 cup diced carrot
  • 2 garlic cloves, minced
  • 1 jalapeno, minced
  • 1.5 cups cubbed pealed sweet potatoes
  • 2 tsp ground cumin
  • 1 tsp chili powder
  • .5 tsp turmeric
  • pinch of salt
  • 1-28oz can diced tomatoes
  • 1-15oz can chickpeas, rinsed and drained
  • 1-14oz can vegetable broth
  • 3 cups hot cooked brown rice
  • 1/2 cup low fat yogurt

DIRECTIONS:

  • Heat oil in a large saucepan. Add onion, carrot, garlic, and jalapeno to pan. Saute for 6 min. Stir in potatoes, cumin, chili powder, turmeric, salt, tomatoes, chickpeas, and broth. Bring to a boil, cover, reduce heat and simmer for 15 min. Serve over brown rice, top with yogurt

WOD

“Open All Night”

METCON

10-8-6-4-2 Strict Handstand Push Up
20-16-12-8-4 Dumbbell Deadlift
40-32-24-16-8 Dumbbell Lunges
Run 400 Meters After Every Round

Weight: 50/35

MASTERS

10-8-6-4-2 Strict Abmat Handstand Push Up
20-16-12-8-4 Dumbbell Deadlift
40-32-24-16-8 Dumbbell Lunges
Run 400 Meters After Every Round

Weight: 35/20

MOVE

10-8-6-4-2 Bench Push Up
20-16-12-8-4 Dumbbell Deadlift
20-16-12-8-84Dumbbell Lunges
Run 200 Meters After Every Round

Weight: 25/15

WOD GUIDANCE & GOALS
Complete the first set of strict handstands, deadlifts, and lunges. Once complete, run 400 meters. Do the same for the remaining 4 sets. All runs should be done at a moderate pace, except the last one sprint it out! Choose a weight for the dumbbells that you can do the deadlifts in one set, and the lunges you break midway through the set. Lunges are for total reps and not per leg. Target 20 minutes.

Inspired by WFSC

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HOME WOD

20-16-12-8-4 Inverted Push Up
40-32-24-16-8 Lunges
Run 400 Meters After Every Round

ENDURANCE

Rest