SATURDAY

Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you would like to practice open gym is the place. Come in and get moving.

Strength
Front Squat OT3M
4×4 – use same weight for each lift, heavy but no fails

Metcon
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell swing

*walking lunge down and back in the gym between each round of KB swings.

FRIDAY

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Strenght 1
Snatch OT2M
2×3 @70%; then 2×3 @72%
Rest 2:00

Conditioning
“Cindy XXX“

(Complete as much as possible in 20 minutes of:)
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

* There will be scaling options…don’t panic!!! *

WEDNESDAY

Bacon-Wrapped Sweet Potatoes

By paleotable

Bacon-Wrapped Sweet Potatoes

Ingredients:

Preparation:

  1. Preheat oven to 400°F.
  2. Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
  3. Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
  4. Wrap each wedge with a bacon slice.
  5. Lay slices in a single layer on a large, rimmed baking sheet.
  6. Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.
  7. Enjoy!

 

Strength/Skill

EMO3M for 12 min
Back Squat

4 Reps

 

Metcon

OPEN WOD 11.1

AMRAP in 10 min

30- Double unders

15-Snatches 75#/55#