Elevation Elite Tissue Mobilizers
Elevation Elite Tissue Mobilizers

WOD for 121128

*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time. 12 minutes to: Run 800m – for time. With the remainder of the 12 minutes: Establish a 3RM Power Clean. 12 minutes to: Run 800m – for time. With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts. 12 minutes to: Run 800m – for time. With the remainder of the 12 minutes: Establish a 1RM Push Press.

 

Level 1 WOD: Review:  Snatch from position  #2
MOD: snatch from position 3, snatch + overhead sqiuat
Conditioning:
5 rds, rest 1:1 15 hang squat snatch, 15 wall ball, 15 over-the-ball pushups
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Bacon Brussels Sprouts Recipe from www.thepaleomom.com

Ingredients:

  • 1 lb Brussels Sprouts, cleaned and trimmed
  • 6 oz Reduced Sodium Uncured  Bacon
  • 4-6 Tbsp water

 

1.    Chop bacon into small pieces (I like to use scissors for this job) and place into a cold skillet (cast iron is perfect here). 2.    Heat skillet over medium-high heat, stirring relatively frequently, until bacon is starting to brown and is mostly cooked. 3.    Add Brussels sprouts to skillet carefully (remember cold water into hot fat can cause the fat to splatter). 4.    Stir relatively frequently.  As soon as Brussels sprouts start to stick, add 1-2 Tbsp water to the pan.  Stir some more. 5.    Keep adding small amounts of water every time the Brussel sprouts start to stick. 6.    Once the Brussel sprouts are cooked (about 15 minutes, depending on the size), stop adding water.  Just when they start to stick again, pour the bacon and sprouts into a serving dish and enjoy!

Hip flexion Mobility WOD:

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