wod

Part A. Take 10 minutes to establish a heavy Bench Press and then complete:

EMOM for 10 minutes: 3 Bench Press and 3 Hand stand push ups ( kipping RX/ strict ADV)

 

Workout: EMOM for 28 minutes

Minute 1- 5 dips ( 8 reps ADV)

Minute 2- Prowler down and back, no weight

Minute 3- 15 wall balls ( 20/14 RX) ( 30/20 ADV)

Minute 4- 10 Push ups

 

 

 

10 hang squat cleans ( 75/55 RX) (115/85 ADV) ( 135/95 EXP)
20 pull ups
30 wall balls ( 20/14)

 

SERVES: 2 TIME: 30-minutes

Ingredients:

2 Steaks

sirloin, rib eye, etc.

Wild Mushrooms

brush off, don’t wash, pull apart

Rosemary

Thyme

Parsley

Garlic Cloves

Lemon

Olive Oil

Butter

Salt & Pepper

Instructions:

1. Preheat two pans: not hot, not warm, but searing.
2. Cook the steaks and mushrooms at the same time.
3. Steaks:
   1. Salt and Pepper
   2. 1-2 tbsp of olive oil in searing hot pan
   3. Add steaks, and flip EVERY minute
   4. Brush with rosemary sprig, and rub with garlic clove every time you flip it.
   5. Cook until medium rare or medium.
4. Mushrooms:
   1. 1-2 tbsp of olive oil in searing hot pan
   2. Add mushrooms, and toss.
   3. Add a sliced clove of garlic, and tear up about 1tbsp of thyme, and toss.
   4. At the very end, remove from heat, and add 1-2 tbsp chopped parsley, knob of buter, and a good squeeze of lemon juice, toss.
5. Dress the Board:
   1. Handful of parsley, chopped
   2. Clove of garlic, chopped
   3. Drizzle with olive oil
   4. Squeeze of lemon juice (1/2 lemon)
   5. Season with a pinch of salt
6. Rub steak and coat with dressing from the cutting board.
7. Slice up the steak, and rub cut steak on board again.
8. Top mushrooms with sliced steak.
9.