BEACH WOD

11:30am @ Meade St Hollywood Beach

There will be NO other classes today

Strength WOD

12min-5x5@50%

Front Squat

Conditioning WOD

AMRAP in 12min

8 Overhead Walking Lunge, 45/25

6 Power Clean, 155/105

4 C2B Pull Up

Strength WOD

12min-4RM

Hang Squat Snatch

Conditioning WOD

AMRAP in 5min

3 Squat Clean, 205/175

4 Burpees

-then-

3 rounds for time

Handstand Walk, 15 steps

25 GHD Sit Up

Beach WOD

Saturday @ 11:30am-Hollywood Bch-Meade St.

There will be NO classes at the box!

Strength WOD

12min-3x6@60%

Squat Clean

Conditioning WOD

For time:

21-15-9 reps

SDLHP, 105/85

Dips

I made this recipe up after finding a “Spicy Bourbon Pork” seasoning packet at the store. The package called for ribs in the oven. Instead, I used a slow cooker. You’ll need:


- boneless rib meat (at least 2 pounds)
- several sweet potatoes (at least 2)
- 2 gala apples
- seasoning (I used “spicy bourbon pork” seasoning)
- .5 to 1 cup of orange juice
- water


Slice the rib meat up if you want, but it will end up being so tender it’ll fall apart. Cut up the apples and sweet potatoes; they can be large pieces because they too will fall apart. Throw all that stuff in the cooker. Mix the seasoning with a bit of orange juice and water and then pour it over the meat/potato/apple combo. Cover and cook. Typically a slow cooker on ‘HIGH’ will be done in 4 to 6 hours while ‘LOW’ is kinda like 6 to 8. If you’re going to work and training all day, you probably want it on low.


Voilà. A non shitty meal that is “paleo”, has plenty of protein with quality carbohydrate sources. If you’re worried about insulin sensitivity or fructose density in your diet, just use less orange juice (or none at all). If you need more fat (extra calories for recovery), then just consume it with or after the meal. It’s not hard to eat good quality food, and you need to pay attention to what goes in your mouth if you want to look “jacked” instead of just “like some fat guy who puffs his chest out when he walks”. It’ll also make you tan.

Strength WOD

12min-5RM

Thruster

(Any steps forward or backward after lift is made counts as a no rep)

Conditioning WOD

4 rounds for time of:

8 HSPUs

15 Back Squat, 75/65

21 Toes to Bar

50 meter Sprint

Strength WOD

12min-5x5@50%

Overhead Squat

Conditioning WOD

AMRAP in 10min

6 Ring Pull Ups

14 Back Extensions

6 Box Jumps, 24/20

REST DAY