NEWS

FRI WOD Recording

RECIPE OF THE DAY

Ana
Wayland
6:45am Class

CRUSTED GREEK YOGURT AIR FRYER CHICKEN

INGREDIENTS:

  • 1 cup plain non fat Greek yogurt
  • 16 chicken tenderloins
  • 1 cup panko (check label for sugar)
  • 1/2 cup mix of dried herbs (rosemary, basil, parsley)
  • Salt and Pepper to taste
  • Drizzle olive oil

DIRECTIONS:

  • Mix all ingredients except chicken to create paste for crust. Lather chicken in panko yogurt herb paste
  • Air fry for 18 minutes switching sides at 9 minutes

WOD

“Grounded”

METCON

5 Building Sets

Snatch Pull + Hang Power Snatch + Power Snatch

5 Rounds
200 Meter Run
10 Power Snatch
Rest 1 Min
Weight: 115/75

MASTERS

5 Building Sets

Snatch Pull + Hang Power Snatch + Power Snatch

5 Rounds
200 Meter Run
10 Power Snatch
Rest 1 Min
Weight: 75/55

MOVE

5 Building Sets

Clean Pull + Hang Power Clean + Power Clean

5 Rounds
200 Meter Run
10 Power Cleans
Rest 1 Min
Weight: 75/55

WOD GUIDANCE & GOALS
Like last week’s clean complex, we’re going to do a similar snatch complex but with no squat. The focus for the snatch pull is keeping your arm straight as your legs do the lifting. The focus for the hang power snatch is to pull under the bar with an aggressive pull and punch. The final movement, the power snatch, is putting the first two movements together seamlessly! Coaches will help you work up to 75% of your 1 rep max snatch (or effort) for the first working set, and you’ll ideally build by 5% every round.

For the metabolic conditioning, run the 200 meters at 85% effort (so FAST) and do 10 snatches in a row. The weight for the snatches will be close to your starting weight for the complex. You have 1 minute of rest built into every round so really push your pace. Target :90 per round.

Post Weight + Time to Comments.

HOME WOD

10 Rounds
200 Meter Run
10 Squats
10 Push Ups
Rest 1 Min

ENDURANCE

Rest