WOD 5/13

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. Deadlift x3x5 rest 1:00
B. WTD Chin ups x3x5 rest 1:00
*Choose a weight that moves quickly when maximal force is applied to the weight. “Speed weight”
C.
2 Rounds
:20 Rocket Jumps
Rest 1:40
:20 Speed Skaters
Rest 1:40
D.
4 Rounds
(Max Distance in 20 secs )
Resisted Tire Sprints (35lbs, 25lbs)
Rest 2 mins
*Total distance covered recorded

Foundations (Level 1)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)
A.
EMOM Alternating for 10:00
Even: 3 Box Jumps w/step down
Odd: 3 Half Kneeling DB/KB Press/arm
B.
EMOM Alternating for 10:00
Even: 3 DB/KB Front Squats @ 33×1
Odd: 3 Ring Rows

Eating veggies is something I struggle with. I’m a meat and potatoes guy and am notorious for skimping on the greens. Today’s article is a concise graph of how to best prepare veggies by different means. Print it off and put it in your kitchen so we (myself included) have one less excuse when it comes to eating our veggies! – Coach Wes 

Veggie Cooking Cheats Sheet
*Post favorite veggie recipe to comments

We are going to miss you, Paula & Greg!