WOD 4/12/13
10 Minutes of Hip/Calve/Ankle/Back/Shoulder Mobility
A- WU- 1 Minute of Light Paddling/1 Minute Row Sprint;1 Minute Rest + 2 RNFT of: 30 Seconds each- Bear Crawl Forward/Back/Crab Walk Forward/Back
B- Kelly= 5 RFT of: 400M Run/30 Box Jumps(24/20″)/30 WallBall (20/14) -40 Minute Cap
Kelly is a beast. 32:33
Oof. 35:01.
Grilled turkey breast;
5 cloves garlic , minced
1/4 cup lime juice
1/4 cup lemon juice
1/4 cup flaxseed oil
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon turmeric
1/4 teaspoon cayenne pepper(option)
2 lbs turkey breast slices
1 tablespoon olive oil ( basting)
Mix all ingredients in blender. Grill or broil turkey breast while brushing with oil to keep moist. Grill on each side for about 5 minutes. Top each slice with 2-3 tablespoon s of the sauce.
Sirloin tips and tomato sauce
11/2 lbs tomatoes peeled
2 tablespoons lemon juice
1 onion, thinly sliced
2 tablespoons olive oil
11/2 pounds sirloin tips, cubed
1 teaspoon garlic powder
1/2 teaspoon cinnamon
Freshly ground black pepper
Purée the tomatoes in a blender alo g with lemon juice. In a large skillet, brown the o ion in the oil. Add the sirloin and cook unt brown, stirring frequently. Add the purée tomato sauce and spices, and simmer for 1 hr. Enjoy!
Wow Thanks Robert 🙂
Sounds yummy.
That’s one way to start your day.
33:08, some step ups mixed in on the box jumps.
Kelly 36:03
Maybe an ice bath tonight
Whoopsies, I did a round and a half of step-ups and it doesn’t count. That’s what I get for going to the bathroom during the instruction portion of the morning. It was in the 28 minute range.
Jane, you are a fast fast runner.
Warm Up – Dot drill + 10 each one leg box jumps 12″/lateral box jumps/ broad jumps/ forward rolls/ backwards rolls/ cart wheels + 10 6 second cone drills
5 rounds of 6 Hang power clean/ 15 ball slams *Unbroken/ Max Effort – 95/100/100/100/100 – 90se rest
Combo – 4 rounds of 8 axel push press @ 65lbs/ 3 sets of 2 sumo high bar box squats @ 65lbs NFT
3 rounds of 30 unbroken Wall balls- 1:28/ 1:51/2:11 – (not unbroken)
WU- 3 minute row @50%rpe=687M + 2rnft of: 30 seconds each- Crab walk forward/backward/wall walk/shoulder taps/German hang
A- bar complex- 1 snatch/1 hang snatch/2 over head squats- Wu- 1@75/3@95 Ws- 115/125/135/145/155f
B- bar complex #2- 1 clean pull/1 hang clean/2 front squats/1 split jerk- Wu- 1@95/115 Ws- 1@145/165/175/185/195 everything except I missed the jerk
C- Good Morning- Wu- 6@45 ws-12@95/135/155
D- Reverse hyper- 20@95/95/105/105/GHD Sit Up- 12/12/12/12