6.7.12 – WOD
STRENGTH
BOX SQUAT 60% WITH 25% BAND TENSION
SPEED PULLS 8X1 @ 50%
WOD – EMOTM
10 MINUTES
3 POWER CLEANS
3 BOX JUMPS
3 V-UPS
BOX SQUAT 60% WITH 25% BAND TENSION
SPEED PULLS 8X1 @ 50%
10 MINUTES
3 POWER CLEANS
3 BOX JUMPS
3 V-UPS
MAX WEIGHT YOKE CARRY
MAX WEIGHT FARMERS CARRY (80 FEET EACH)
***This may take a couple of attempts to find your max weight
RUN
800 M
400 M
200 M
100 M
It doesn’t get much simpler… Since I don’t own a grill, I have to get creative with my meat preparation sometimes. I used this recipe as a guide for cooking steak without a real grill. Follow these steps for 30 minutes to delicious!
INGREDIENTS & SUPPLIES:
approximately 1-pound of steak, 1 to 1.5 inches thick
melted coconut oil, about 2 tablespoons (you will definitely want to use a high heat oil like coconut oil rather than olive oil due to the high temps you’ll be working with)
sea salt (enough to coat on both sides of the steak)
ground black pepper (same as the sea salt)
cast iron skillet, or grill pan if you have one
tongs
a very thick, well-padded oven mitt
DIRECTIONS:
Allow the steak to come to room temperature and pat it dry with paper towels. Heat your oven to broil and place the skillet in the oven to heat up with the oven (try to allow for at least 15 minutes of pre-heating). Brush both sides of the steak with the melted coconut oil and coat generously with the sea salt and pepper – pat it into the steak so it sticks. Turn on a stove burner to high heat, pull the skillet out of the oven (this is where the thick oven mitt comes in handy) and place it on the stove burner. Use your tongs to put the steak on the hot pan and cook for 30 seconds on each side. Transfer the skillet back into the oven and cook for 3-5 minutes on one side(depending on your desired done-ness) and then flip and cook for an additional 3-5 minutes. Don’t forget to turn the stove burner off. When the cook time is up, remove the skillet from the oven and transfer the steak to a cutting board. Cover with aluminum foil and let it rest for at least 5 mintues. Slice and serve immediately… with a side of vegetables, of course!
SKILL
PULL-UPS
(WEIGHTED/MAX REPS/TECHNIQUE)
WOD
10 MIN AMRAP
20 DOUBLE UNDERS
15 PUSH UPS
10 PISTOLS (5 EACH SIDE OR ALTERNATE LEGS)