NEWS
- MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY
RECIPE OF THE DAY
Sara B
Sudbury
8:30am Class
BROILED HONEY/HOT SAUCE SALMON
INGREDIENTS:
- 4 salmon filets
- 1/4 cup hot sauce of your liking
- 1/4 coconut aminos, or soy sauce
- 2T honey
- 1/2 tsp ground ginger
- 1/8 tsp garlic powder
- 1/8 tsp ground pepper
- SERVE WITH: rice, sliced green onion and sesame seeds
DIRECTIONS:
WOD
“Worldstar Money”
2000 Meter Run
30 Hang Squat Cleans
20 Strict Pull Ups
*partition anyway, anyhow
Weight: 225/155
1600 Meter Run
30 Hang Squat Cleans
20 Banded Strict Pull Ups
*partition anyway, anyhow
Weight: 185/135
1200 Meter Run
20 Hang Squat Cleans
20 Ring Rows
*partition anyway, anyhow
Weight: 155/105
WOD GUIDANCE & GOALS
YOU decide how to break up today’s workout! You could choose to do 10 rounds of a 200 meter run, 3 hang squat cleans and 2 strict pull ups. OR, 5 rounds of 400 meter run, 6 hang squat cleans and 4 strict pull ups. OR you can do it as written! Whichever method you choose, target around 10 minutes for the run, around five minutes for the hang squat cleans and three minutes for the strict pull ups. Target 20-22 minutes (25 min cap.) Record your total time and how you broke up your reps.
Courtesy of JumpShipTraining
Post Time to Comments. Compare Scores HERE.
21:54 5x 300 3 cleans, 4 pull ups blue, 3 cleans + 100 row 85#
Row
22:10 150 cal bike, then sets of 5 75# HSCs and 4 red band PUs.
6.27.2022 22:18 All the run, then sets of 5 75# HSCs and 4 red band PUs.
400m then 2 rounds of 3 HSC 2 pull ups
Then it stopped raining!
1600m + 6 more rounds
205/strict
20:35
135
21:54 MAx -ish
10 x 200m/3HSC @185# /2 strict pu