WOD 5/13/13
6 Minutes of Hip/Rack/Back Mobility
A- WU- 3 Minutes of: Double or Triple Under Practice + 3 Rounds of: 30 Seconds each- Gymnasty Bear Crawl/Crab Walk/Duck Walk/Kong Crawl
B- Hang Clean- 12 Minutes To A Heavy Double
C- Front Squat- 7/7/7 @ 70% ; 2 Minutes Rest Between Efforts
D- 9/15/21 RFT of: USA K.B. Swing (2/1.5 Pood)/Air Squat
Paloe meatloaf
8 medium fresh shiitake mushrooms
1 medium shallot, minced
3/4 cup minced sweet potato
2 tablespoons minced cilantro
2 pounds ground beef
1½ tablespoons Paleo-friendly fish sauce
2 tablespoons tomato paste
kosher salt freshly-ground black pepper
2 tablespoons of coconut oil
Here’s what to do:
Line a baking sheet with foil, and preheat the oven to 375°F. In the meantime, finely mince the mushrooms, shallot, sweet potato, and cilantro and toss it all into a large bowl.
Add the ground beef, fish sauce, and tomato paste, and season with salt and pepper.
Thoroughly combine ALL of the ingredients but don’t overwork the meat.
Melt the coconut oil into the meatloaf pan, coating the pan well.
Transfer mixture into the coated meatoaf pan and bake for 40-45 MIN.
SOOOO GOOD. BOMB.COM
looking for a good post work supplement. no bloating just getting jacked.
any recs?
we are now selling Stronger Faster healthier protien shakes at the Box
single serve is $3
2lbs bags $40
thank you!
6 Minutes of Hip/Rack/Back Mobility
A- WU- 3 Minutes of: Double or Triple Under Practice (got a few triples. Haven’t linked them together yet)+ 3 Rounds of: 30 Seconds each- Gymnasty Bear Crawl/Crab Walk/Duck Walk/Kong Crawl
B- Hang Clean- 12 Minutes To A Heavy Double
135/185/205f/210f (got 1)
C- Front Squat- 7/7/7 @ 70% (165); 2 Minutes Rest Between Efforts
D- 9/15/21 RFT of: USA K.B. Swing (2/1.5 Pood)/Air Squat
2:33 Rx
Almost went unbroken until I got to the last set of air squats.
Forgot about the
Full glute ham curls 5*5
Reverse hyper
10@90/180/270/360/2*10 reps @450
A: 3 Minutes of: Double & Triple Under Practice + 10 junk yard dogs
B: 10min to 1RM Hang Clean – 135/185/215/225/235/245(f)
C: 3/3/3 Hang Clean @ 195#
D: 20 Front Squats AFAP @ 70% (195#) – Broken up 10/4/3/3
E: 9/15/21 of 2pood USA KBS & Air Squats – 3:18
Damn Cory…….BEAST
Thanks Tom.
A- WU- 3 Minutes of Triple Unders Practice=3:( + 30 Seconds Each x 3 Rounds: Gymnasty Bear/Crab/Duck/Kong Crawl
B- Hang Clean- WU- 5@45/3@95/2@115 + WS- 135/155/185/205
C- Front Squat-WU-3@135 + WS- 7/7/7@165 (70%)
D- 9/15/21 RFT of: USA KB Swing (2 poor)/Air Squat=2:40 RX
E- GHR- 7/7/7/5/5
F- Reverse Hyper- 10@90/180/270/360/450/450
Had a good work out today! Thanks 🙂
OlyWOD @5pm
Warm Up – 3min of Tripple under practice – I think I got one or two
Hang squat clean singles – 95/105/115/125/130Pr/135PR Merry Xmas to me
Front Squat 20 reps @ 105 preferably unbroken 🙁 10/4/3/3
9/15/21 USA KBS @ 20k/ Air Squats = 4:20
A- WU- 3 Minutes of: Double Under Practice (did 100 in the 3 min)+10 Junk Yard Dogs
B- Hang Squat clean- heavy single- got to 130# (PR)
C- Front Squat- 20 reps at 70%- worked at 105# for 20 unbroken
D- 9/15/21 RFT of: USA K.B. Swing (2/1.5 Pood)/Air Squat- 3:17Rx
Nice PR Tina! Looks like your crushing those DU’s now
6 Minutes of Hip/Rack/Back Mobility
A- WU- 3 Minutes of: Double or Triple Under Practice + 3 Rounds of: 30 Seconds each- Gymnasty Bear Crawl/Crab Walk/Duck Walk/Kong Crawl
B- Hang Clean- 12 Minutes To A Heavy Double. 135/145/155/165/175 failed on 2nd
C- Front Squat- 7/7/7 @ 70% ; 2 Minutes Rest Between Efforts135/155/155
D- 9/15/21 RFT of: USA K.B. Swing (2/1.5 Pood)/Air Squat. 3:18 kb swings were unbroken
Cory big numbers on the clean. Very impressed
Thanks buddy.