Alison - Kettlebell swings at 20kg

Alison - Kettlebell swings at 20kg WOD for 121018: High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00 -then- 5 rounds for total time of: 20 KB Swings 32/24kg 10 Push Press 115/75# Rest 1:1

Whenever you see a programmed rest within the conditioning work, it's a sign to go harder- more weight, less breaks- because you know you have a break coming up.  Go hard. Step it up a notch.

Primal Scotch Eggs from Mark's Daily Apple

  • 4 eggs
  • 3/4 pound sausage meat
  • Oil for frying
  • if your sausage is WLC compliant, awesome. If not, use plain ground pork or beef and add a spice mix - such as Penzey's Sausage Spice


To hard boil the eggs, place in a pot and cover with water. Bring to a boil over high heat. Once the water is boiling rapidly, turn the heat off and cover the pot with a lid for 10 minutes.

Then transfer the eggs to a bowl of ice water to stop the cooking. When cooled, peel the eggs.

Divide the sausage met into 4 equal portions.

Use your hands to form each portion of meat into a flat pancake a few inches wide. Wrap the meat around an egg, gently shaping it so there are no cracks and the egg is completely hidden.

For pan-frying, preheat the oven to 375. Then, pour just enough oil/fat into a deep pan to coat the bottom of the pan. Heat for 2-3 minutes over high heat on the stove until the oil is shimmering.

Cook two eggs at time. Roll the eggs around every few minutes in the oil so all sides of the meat become nicely browned. Cook each egg for about 8 minutes total. Transfer to the oven and cook for 6-8 minutes more until the sausage is cooked through.

Eat the eggs warm or cold. Serve alone or with pickles, mayonnaise or hot sauce.

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MobilityWOD Episode 50: