RECIPE OF THE DAY

Amari
Wayland
Noon Class

ONE PAN MEAL CRISPY CHICKEN THIGHS

INGREDIENTS:

  • Per person:
    • 1-2 chicken thighs
    • 3 carrots
    • 4-8 oz broccoli
      • 1 tsp salt
      •1 tsp garlic powder
      •1 tsp onion powder
      •1/2 tsp black pepper
      •1/2 tsp paprika
      •1/2 tsp Italian Seasoning

DIRECTIONS:

  • Preheat oven to 400 degrees. Line 2 baking sheets with parchment paper. Pat chicken thighs very dry with paper towels and place on 1 baking sheet. No overlapping! LIGHTLY drizzle w/ olive oil.
  • Sprinkle seasoning on thighs. Rub around so each thigh is equally oiled and seasoned all over. Put in oven. Set timer for 40 min.
  • Wash/peel/chop carrots. Pull out chicken and add carrots to same pan, if there’s room. Drizzle w/ olive oil and any remaining seasoning. Put back in oven asap.
  • Wash/chop broccoli and put on second pan. Drizzle w/ olive oil, season with salt & pepper, and a squeeze of lemon juice. Put in oven.
  • It usually works out pretty well. Chicken thighs should cook for 40 min, carrots for 30, broccoli for 20.

WOD

“Tread Water”

METCON

2K Row
150 Double Unders
10 Rounds of “Cindy”

1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats

MASTERS

1500 Meter Row
50 Attempts
10 Rounds of “Cindy”

1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats

MOVE

1K Row
200 Double Unders
7 Rounds of “Cindy”

1 Round Cindy:
3 Ring Rows
6 Knee Push Ups
9 Squats

WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-9 minutes. If you know the row will take you longer than 9 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes (30 min cap.)

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