Work Out of the (Thurs & Fri) Day

Thank Goodness It's Friday!


Friday WOD

Triset Seated dumbbell cleans, Seated dumbbell bent-over reverse flys and Knees-to-elbows
5 sets of 10 reps each
Rest as neeeded but as little as possible


Thursday WOD

Triset Seated dumbbell press, Seated lateral dumbbell raise and Decline sit-ups with a 25lb medicine ball
Pyramid the weight up on the presses; 5 sets of 10 reps each
Rest as needed but as little as possible

Work Out of the (Wednes) Day

So, we apologized once before about falling behind on the posting of WODs. But, I don't think we promised to never let it happen again. Good thing we are just slacking on the posting of WODs and not the work outs themselves.

WOD

Triset Pull-ups, Dips and Decline leg raises
5 sets of 10, 15, and 20 reps, respectively
Rest as needed but as little as possible

Sweet Potato Bites

So, what is a Sweet Potato Bite? Well, it's the best name we could come up with for something that isn't crispy like a chip, or fried like a French fry. So, bite it became. These are pretty darn good, and super easy to make. Enjoy them now, next to your favorite winter fare and try them in the summer, along side your favorite burgers or BBQ.

Enjoy!

Sweet Potato Bites

Bites:

2 sweet potatoes, scrubbed clean

Cooking spray
Sea salt

Dipping Sauce:
¼ cup Greek yogurt
1 T catsup
1 T horseradish sauce (try to find one without corn syrup)
Garlic powder

Dipping Sauce:
1/4 cup Greek yogurt
Sriracha to taste

Preheat oven to 425 degrees.

Line a baking sheet with parchment paper. Cut sweet potato into rounds, sliced thick. Spread on baking sheet in a single layer. Lightly spray with cooking spray and sprinkle with sea salt. Bake for 10 minutes, flip then return to the oven for another 5-10 minutes (the cooking time will depend on how thick you cut the potatoes).

While the bites are baking, make the sauce by combining all ingredients, and adjusting to taste. Let sauce sit while baking to allow for flavors to combine or refrigerate if not eating right away.

Serves 2-4.

Work Out of the (Tues) Day

This one was tricky using only one leg...



WOD

Triset Barbell front squat, Squating power jumps and Reaching crunches with an 18lb. medicine ball
Pyramid the weight up on the front squats. 5 sets of 5, 10, and 20 reps, respectively
Rest as needed but as little as possible

The one-legged option consisted of body weight on the squats from a deep, seated position and hop on one leg as high as possible (assistance and balance support as needed).

Work Out of the (Mon) Day

Triset Plyometric push-ups, BOSU push-ups and Russian twists
5 sets of 10, 15, and 20 reps, respectively
Rest as needed but as little as possible.

Work Out of the (Fri) Day

The one-legged folk modified the work with the dumbbells and off-hand balance support

WOD

Triset Barbell deadlifts with Fat Gripz, Barbell shrugs with Fat Gripz and Decline knee raises
Keep the weight constant through 5 sets of 10 reps each with 20 on the knee raises
Rest as needed but as little as possible

Work Out of the (Thurs) Day

Triset Seated dumbbell shoulder press, Seated dumbbell cleans Fat Gripz and Lying reaching crunches Pyramid the weight up on the presses; 5 sets of 10 reps each with 20 on the crunches
Rest as needed but as little as possible

Work Out of the (Wednes) Day

Infinite Iron got a new toy... Fat Gripz.

WOD

Triset One-arm dumbbell bent-over row, Jumping pull-ups and Decline sit-ups with 25lb. medicine ball
Pyramid the weight up on the rows; use Fat Gripz on the rows and the pull-ups; 5 sets of 10 reps each
Rest as needed but as little as possible