WOD

“Open WOD 19.2”
8 Minutes to complete:
25 T2B
50 Double unders
15 Squat Cleans (135/85)
25 T2B
50 Double Unders
13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
9 Squat Cleans (275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
7 Squat Cleans (315/205)

Recipe of the Week:
Here is a different way to flavor your salmon! Try out this Salmon With Quick Parsley Walnut Pesto.

Ingredients:
1 salmon fillet
1 cup fresh parsley, chopped
½ cup walnuts, chopped
1 tablespoon garlic, minced
pepper, to taste
¼ cup lemon juice, + 3 tablespoons
½ cup olive oil, + 2 tablespoons
SALMON RUB
¼ teaspoon pepper
¼ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons olive oil
¼ cup lemon juice

Instructions:
1) Mix together parsley, walnuts, garlic, 3 tbsp lemon juice, olive oil, and pepper. Stir until fully incorporated. Set aside.
2) Mix together pepper, salt, and cayenne pepper. Rub filet of salmon with seasonings.
3) In a large skillet, heat 2 tablespoons of olive oil. Place salmon skin side down. Cook for 5 minutes. Flip salmon, then cook for another 5 minutes
4) Pour ¼ cup (60 ml) lemon juice over salmon. Cook for 3 more minutes until lemon juice has reduced. Remove salmon from heat.
5) Spread the parsley walnut mixture over salmon. Serve immediately.
Enjoy!

“Empty Nester”
4 Rounds: (24 Total Minutes)
Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)
Barbell Movement (45/35)
Round 1 – Front Rack Reverse Lunges
Round 2 – Strict Press
Round 3 – Back Squat
Round 4 – Bent Over Row
3 Minute Window – Player’s Choice
400 Meter Run
500 Meter Row
1000 Meter Bike

Tomorrow’s Forecast:
Toes to Bar – Double Unders – Squat Cleans

Throwback of the Week:
Throwback to the 2019 West Tech competition.

7 Sets Not for Time:
3 Heavy Deadlifts
5 High Box Jumps

Tomorrow’s Forecast:
Lunges – Strict Press – Back Squat – Bent Over Row – Cardio

Recovery of the Week:
Stretching is a fundamental tool we can use to assist in the recovery process. Follow along with this 15 minute video to take advantage!

“Kickstarter”
20 Minute AMRAP:
200 Meter Run
20 Dumbbell Ground to Overhead (50/35)
30 Sit-ups
20 Hand Release Push-ups

Tomorrow’s Forecast:
Deadlifts – Box Jumps

Question of the Week:
What’s one thing in your daily routine you can’t live without?

“Freedom Sauce”
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Bar
Max Calorie Row

Tomorrow’s Forecast:
Running – Ground to Overhead – Sit-ups – Hand Release Push-ups

Quote of the Week:
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
David Brinkley

“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches
10 Ring Muscle-ups

Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.

Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt

Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.

Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt

Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter run after each round

Tomorrow’s Forecast:
Wall Balls – Double Unders – Box Jumps – Toes to Bar – Pull-ups – Burpees – Cleans – Jerks – Snatches – Ring Muscle-ups – Kitchen Sink

Throwback of the Week:
Throwback to our 2019 stocking exchange!