Saturday 180113

As a team of two, each partner completes the following for time:
1 round:
18 Power snatches, 115#(75#)
54 Wall ball shots, 20#(14#)
No additional rest
2 Rounds:
12 Power snatches, 135#(95#)
36 Wall ball shots, 20#(14#)
No additional rest
3 Rounds:
6 Power snatches, 155#(105#)
18 Wall ball shots, 20#(14#)

*Partner A completes the first 1 round couplet, as Partner B rests. Upon completion, Partner B completes the first 1 round couplet, as Partner A rests. Upon completion, Partner A completes the second two round couplet, as the Partner B rests…

Post time to BTWB

YOGA tomorrow at 11:00 am with Kacey.  It’s been a great week of workouts so come in and work on your recovery so we can get after next week’s workouts!

YUM, YUM, GET YOU SOME!

PALEO/ZONE BLUEBERRY MUFFINS 

INGREDIENTS

  • 3 eggs – 3P
  • 3 level scoops protein powder – 9P
  • 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
  • 1 cup blueberries – fresh or frozen – 2CHO
  • 2 TBSP coconut flour – 1CHO
  • 1 TBSP coconut oil – 9F
  • ¼ c slivered/sliced almonds – 3F
  • ¼ tsp baking soda
  • 2 tsp vanilla
  • cinnamon – as much as you like

INSTRUCTIONS

  • Pre-heat oven to 375 degrees
  • Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
  • Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
  • Bake for 30-35 min.

Each muffin = 1P, 1CHO, 1F

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