Monday 6/2/14.... SDLHP and Fab ABS

10-9-8-7-6-5-4-3-2-1

SDLHP (65/95)
*do 10 wall balls and 10 sit ups on the dashes

then "Bette's Fab Abs"

30-25-20-15-10
Sit ups w/plate overhead
renegade rows
russian twists

Sunday 6/1/14....Rest Day

Saturday 5/31/14.... HPC, Pull ups, Push press

50 Hang Power Cleans (95,135)
** Do 10 push ups everytime you put the bar down

50 Pull ups
** Do 5 Burpees when off the bar

50 Push press (65,95)
** Run 400 everytime you put the bar down

Friday 5/30/14.....10 Rounds: 5 Thrusters, 10 KB swings, Run 200

Warm up: EMOM - 10 (every minute on the minute for 10 minutes)

30 DUBS/ 50 singles


Conditioning WOD:10 RFT

5 Thrusters (65/95)
10 KB swings (35/53)
200 meter run

Thursday 5/29/14 - SWOD: Bench Press 2 Rep max, WOD: Nicole - AMRAP 20

SWOD: Bench Press - find your 2 rep max

WOD: "Nicole"

AMRAP-20 (as many rounds as possible)
Run 400
max rep pull ups (once you come off the bar you must complete another run)

Beef and Cabbage Stir Fry

By: Wellness Mama

Beef and Cabbage Stir Fry that is fast and simple to make. Flavor variations make this recipe versatile and kid-approved.

Prep Time: 10 min

Cook Time: 20 min

Yield: 4-6 servings

Ingredients:

• 1 lb ground beef (or turkey, venison, etc)
• 1 small head of cabbage, chopped (you could use a bag of broccoli slaw from Trader Joes)
• 2 onions, thinly sliced
• 2 carrots, grated
• Spices to taste: salt, pepper, garlic, basil, oregano, thyme, etc- I use at least a teaspoon of each

Instructions:

1. Brown beef in a large skillet or wok, adding spices to taste as you go.
2. When beef is almost completely browned, add sliced onions and grated carrots.
3. When onions/carrots are starting to soften, add the cabbage and spice well.
4. Cook about 10 more minutes, stirring often until cabbage starts to soften.
5. Can be topped with salsa or sour cream if desired.

Wednesday 5/28/14.... 5 Rounds - Run 400, 15 KB swing, 15 Pull ups, 15 SDLHP

Conditioning WOD: for time

5 Rounds

Run 400
15 KB swings
15 Pull ups
15 SDLHP

Tuesday 5/27/14... V-sit ups, deadlift, cleans, push press

For time:

20 V-sit ups w/med ball

21 Deadlift

20 V-sit ups w/med ball

21 Power cleans

20 V-sit ups w/med ball

21 Front squats

20 V-sit ups w/med ball

21 Push press

20 V-sit ups w/med ball