NEWS

THU WOD Recording

RECIPE OF THE DAY

Tyler
Framingham
5:30am Class

PORK CHOP WITH GREEN BEANS + POTATOES

INGREDIENTS:

  • 6 tablespoons olive oil, divided
  • Juice of 1 lemon (about 3 tablespoons)
  • 2 tablespoons chopped fresh thyme
  • 1 tablespoon plus 1 teaspoon smoked paprika
  • 4 cloves garlic, grated or pasted
  • Salt and pepper
  • 4 bone-in pork chops (each 1-inch thick)
  • 1 12-ounce bag trimmed green beans or haricots verts
  • 4 medium Yukon Gold potatoes (about 1 1/2 pounds), cut into 1/2-inch wedges
  • 1 large red pepper, sliced

DIRECTIONS:

  • Preheat oven to 475°F. In a large bowl, mix 3 tablespoons olive oil, the lemon juice, thyme (or oregano), paprika and garlic; season with salt and pepper. Add the pork chops and turn to coat.
  • On a large, rimmed baking sheet, toss the green beans, potatoes, and red peppers with the remaining 3 tablespoons olive oil; season. Spread in an even layer. Nestle the pork chops among the vegetables.
  • Roast, turning the pork chops once, until the vegetables are tender and the chops are just cooked through, about 25-30 minutes.

WOD

“Your Turn”

METCON

AMRAP 20
5 Hang Cleans
10 Chest to Bars
20 Burpees

Weight: 185/135

MASTERS

AMRAP 20
5 Hang Cleans
10 Pull Ups
20 Burpees

Weight: 135/95

MOVE

AMRAP 20
5 Hang Cleans
10 Banded Pull Ups
10 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to practice heavier weights and higher skilled movements. Today you have just that! The weight for the hang cleans should be on the moderately heavy side. Choose a weight that you can cycle for 3/2 reps. For the chest to bar pull ups, chip away at singles or double if this is a newer skill for you. If you’re a chest to bar ninja, try to do unbroken sets. Find a steady pace on the burpees and keep moving forward! Target 5+ rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
5 Tuck Jumps
10 V-Ups
20 Burpees

ENDURANCE

5 x 200m run, 200m jog, 100m sprint