WOD 2.5.15 Thursday + I love Sweet Potatoes

A. 6-5-4-3-2-1 

  • Back Squat @ 75% 1 rm
  • 3x amount of Pull Ups

B. 3 attempts

  • Max Hanging L-Sit (scale: bent knees)
  • 10 Weighted Drop Lunge (between attempts)

C. 3 Sets

  • 10 Pistols/leg
  • 10 Plank walks (elbows to hands)
  • 10 Supine Scissor Kicks


Sweet potatoes

1. Cut them up into square inch cubes and boil them for 20 minutes. Keep them in the fridge and add them to egg scrambles, chicken salad, or just pour some coconut milk and cinnamon on them.

2. Bake sweet potatoes wrapped in aluminum foil in a pan (to catch drippings) for an hour at 450. The longer you bake them, the softer and sweeter they are. Let them cool and you can keep them in the fridge for up to 5 days in the aluminum foil in the pan. You could sprinkle on some roasted nuts and cinnamon.

3. Sweet potato fries. Cut some sweet potatoes up into thin slices and lay them out on a baking sheet. Drizzle with a little olive oil (or not), and sprinkle some rosemary, pepper and salt on top. Bake on 400 for about 40 minutes. NOTE: flip them halfway through to let them bake more evenly.

4. You can grate up a bit of a sweet potato and stick it in with your egg and veggie scramble in the morning. Because it’s grated, it cooks up in the same amount of time as the other vegetables. The sweetness of the sweet potatoes adds another layer of flavor to breakfast.


WOD 8.13.14 Wednesday

A. 10 Rounds

  • 4 Hollow Rocks
  • 2 Roll to candlestick
  • 4 Pistols (each leg)
  • 8 Parallette shoot throughs
  • 8 Box step ups (weighted or un-weighted each leg)
  • 40M Sled push or pull (no running. Make it heavy enough where it is a brisk walk)

B. Flexibility Spend 1:00 on each stretch!!!

Mobilize for Wrist Pain- the best way to mobilize for wrist pain is to mobilize your t-spine, and shoulders.

  1. 1. Smash: T-Spine, lats, biceps, and forearms. You can do this with a foam roller, lacrosse ball, barbell, and any object that you are willing to safely dig in to.
  2. Stretch: Pecs, lats, forearms. You can do this with a band, a door or a partner. Hold each stretch for at least 30 seconds.

WOD 7.25.13



A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold



A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders