Wednesday 10/21/15..#1. Back squat; #2. Row, Dubs, Cleans, STOH

#1. Strength: Back squat

     EMOM-10
     2 Back squats

#2. Metcon:

Row 1000 meters

100 Double Unders


30 Power Cleans (135,95)


Row 750 meters


75 Double Unders


20 Shoulder to Overhead (135/95)

Row 
500meters 

50 Double Unders


10 Squat Cleans (135/95)

Hummingbird Bars

Serves 18

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Prep Time

15 min

Cook Time

40 min

Total Time

55 min

Ingredients

1. ½ cup almond flour
2. ¼ cup arrowroot flour
3. ¼ cup coconut flour
4. 1 tsp baking powder
5. 1/3 cup coconut oil
6. ½ cup honey
7. 2 eggs
8. 3 ripe bananas
9. ½ cup crushed pineapples, well drained
10. ½ cup unsweetened desiccated coconut
11. ½ cup chopped walnuts
12. 1 tsp ground cinnamon
13. 1 tsp pure vanilla extract
14. ¼ tsp salt

For the frosting

1. ½ cups raw cashews, soaked for at least 4 hour and drained well
2. 1 tbsp coconut oil, melted
3. 2 tbsp honey
4. 1 ¼ tbsp water
5. ¼ tsp lemon juice
6. ¼ tsp cinnamon
7. pinch of salt

Instructions

1. Make the frosting a day ahead. Place all the ingredients in a high power blender and blend until the frosting become silky. If necessary add more water a teaspoon at the time. Transfer the frosting into an airtight container and chill in the refrigerator overnight.
2. To make the bars, preheat oven to 350°F. Line a 9x13" pan with parchment paper and set aside. Place the bananas in a food processor and pulse until smooth. Add the pineapple and pulse a few times. Set aside.
3. In a large bowl combine the almond flour, coconut flour, arrowroot flour, cinnamon, salt, baking powder and unsweetened desiccated coconut. In a another bowl combine the eggs, honey and vanilla extract then stir in the melted coconut oil. Stir egg mixture into almond flour mixture and mix well until combine. Add in the banana pineapple mixture and chopped walnuts and mix well to combine. Spoon the batter into the prepared pan.
4. Bake for about 40 minutes or until a toothpick inserted into the center of the bars comes out clean. Remove from the oven, transfer to a wire rack and leave to cool completely.
5. Take the frosting out from the refrigerator and whip with a whisk until the frosting is fluffy and light. Spread the frosting evenly over cooled bars, slice and serve.

By Harper