NEWS

TUE WOD Recording

RECIPE OF THE DAY

Brian (Tartufo)
Sudbury
5:30am Class

EASY YUMMY ROASTED VEGGIES

INGREDIENTS:

  • 5 small red potatoes, 1″ cubes
  • 5 carrots, 1″ pieces
  • 1 large onion, chopped large pieces
  • 2 cup chopped butternut squash
  • 20 brussel sprouts, halved
  • 1 lb button mushrooms
  • 1/2 cup oil
  • 2 lemons, juiced and zested
  • 4 cloves garlic, minced
  • 2 T fresh rosemary
  • 1 tsp salt
  • 1/2 tsp ground pepper

DIRECTIONS:

  • Preheat oven to 400 degrees. Line baking sheet with parchment paper. Toss veggies in a large bowl with oil, lemon juice, zest,  and spices. Transfer to baking sheet and roast until tender

WOD

“Ay, Dios Mio”

METCON

STRENGTH
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
FOR TIME
10 Box Jump Overs
2-4-6-8-10 Squat Cleans
Height: 24/20
Weight: 185/135

MASTERS

STRENGTH
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
FOR TIME
10 Step Overs
2-4-6-8-10 Squat Cleans
Height: 24/20
Weight: 135/95

MOVE

STRENGTH
Clean Pull + Hang Squat Clean + Squat Clean
5 building sets
FOR TIME
10 Step Overs
2-4-6-8-10 Squat Cleans
Height: 20
Weight: 115/75

WOD GUIDANCE & GOALS
A clean complex is a great way to practice the various parts of the clean before piecing the entire movement together. The clean pull is good practice for the first two pulls of the clean. the deadlift and the hip extension (power!). The hang squat clean helps practice the second pull (hip extension) and last pull (pulling under to the squat) of the clean. The final movement, the squat clean, is when you get to put the first two movements together! Coaches will help you build to 75% of your 1 rep max hang/squat clean, or effort, to start your building sets for the complex.

For the second workout, start with 10 box jump overs and continue to do 10 reps between every set of squat cleans. The squat cleans should be heavy, close to 75-80% of your 1 rep max squat clean. The first set of 2 reps should be unbroken or fast singles. Target sub 10 min.

Post Weight + Time to Comments.

HOME WOD

10 Rounds
10 Box Jump Overs
10 Burpees

ENDURANCE

5 Rounds
10 jumping squats
100m run
10 jumping lunges
100m run
10 burpees
100m run
10 broad jumps
100m run
rest 2 min