WOD 4/22/13
5 Minutes of Shoulder/Hip/Back Mobility
A- WU- 5 Minute AMRAP of: 5 Curtis P’s curtis p=1 power clean/1 lunge left/1 lunge right/1 push press (75/45)/10 Burpees
B- Clean and Jerk- 7 Minutes To 90% + 1/1/1 @ 90%;2-3 Minutes Rest Between Reps
C- HandStand Push Up- 10 Rounds of: 3-5 Fast/Unbroken Reps;45 Seconds-1 Minute Rest Between Efforts
*D- 2k Row or 1 Mile Run (comfortable pace)
*= If Time Permits
I made this last night and it was ridiculously good. There was nothing left behind!
Roasted Squash and onions with Tahini Sauce
Ingredients
1 large kabocha squash, peeled and cut in 2″ wedges ((you could also use butternut squash)
1 red onion, cut in half, peeled and quartered in wedges
4 tablespoons extra virgin olive oil
3 1/2 tablespoons tahini paste
3 tablespoons lemon juice
4 tablespoons water
1 small clove garlic, microplaned
1/4 sliced almonds
1 tablespoon za’atar
1 tablespoon coarsely chopped flat leaf parsley
Maldon sea salt and freshly ground black pepper
Instructions
Preheat the oven to 475 F.
Put the squash and onion in a large mixing bowl, add 3 tablespoons of the oil, 2 teaspoons salt , and some black pepper and toss well and roast in the oven for 30 to 40 minutes, until the vegetables have taken on some color and are cooked through. Keep an eye on the onions as they might cook faster than the squash and need to be removed earlier. Remove from the oven and leave to cool.
To make the sauce, place the tahini in a small bowl along with the lemon juice, water, garlic, and 1/4 teaspoon salt. Whisk until the sauce is the consistency of honey, adding more water or tahini if necessary.
Pour the remaining 1 tablespoon oil into a small frying pan and place over medium-low heat. Add the almonds along with the 1/2 teaspoon salt and cook for 2 minutes, stirring often, until the nuts are golden brown. Remove from the heat and transfer the nuts and oil to a small bowl to stop the cooking.
To serve, spread the vegetables out on a large serving platter and drizzle over the tahini. Sprinkle the almonds and their oil on top, followed by the za’atar and parsley.
Warm up – 5 min AMRAP of 5 Curtis P’s / 5 box jumps – 3+ 1 @ 45lbs
Power Clearness and Power Jerk – 1/1/1/1/1 – 75/85/95/100/105/110m/115F
Squat clean thruster – 65/75/85/95/100/105F
3 rounds of 1 min Max HSPU – 6 kip/ 4 2 ab mat strict/ 6 kip
1/2 tabata of two-fers – like 12 maybe
Congratulations on the 110# clean & jerk. What is the “m” for? :p
5 min AMRAP: 5 Curtis P/5 Box Jumps (24″): 3rounds+5+4
Power Clean + Power Jerk: 5@75/5@95/3@115/2@125/135/145/150/155/160 (15# Pr!)
Squat Clean + Thruster: 95/105/115/125/135/145
3 Rounds of 1 minute HSPU with 1 ABmat: 10/10/10
1/2 Tabata 2fers: 16
Congratulations! It was an awesome rep!
A- WU- 3 Minutes of Triple Under Practice=7 reps:(
B- Hang Power Snatch- WU- 3@45/65/95 WS- 3@115/125/135/145F
C- Front Squat- WU- 3@135/155/185/205 WS- 3/3/3 @225
D- 12 USA KBS EMOM for 6 Minutes @ 2Pood;
E- GHD Glute Raise- 100 NFT
F- 800M Sled Tow @ 90#+sled (17)/107#total=12:06