Daily WOD – Oct 27, 2021

Nicole flying through air squats!00

Workout of the Day

Complete 8 rounds for time of:

  • 10 toes to bar
  • 10 burpees
  • 10 front rack reverse lunges (95/63#, 5R/5L)

Time Cap = 22 minutes.

WOD Notes:  Choose a toe to bar rep scheme that will let you complete most of the rounds in 1 or 2 sets.  If toes to bar aren’t happening yet, you can modify to hanging knee tucks or toes to post!

Nutrition Notes:  Breakfast!  For many people, breakfast is the toughest meal of the day.  With time constraints in place, the easiest options are usually going to be pretty carb heavy (cereal, poptarts, baked goods, etc).  Below is a recipe we’ve used in the past that yields 8 servings.  We would typically make it on Sunday night and then eat it throughout the week.  Reheating in an air fryer is delicious!

Egg Bake (24g protein/10g fat/2g carb)

  • brown 1lb turkey sausage
  • saute spinach
  • whisk 16 eggs + 1 pint of egg whites

Pour into 9/13 pan and bake on 400 degrees for 20 minutes covered (foil) + 20 minutes uncovered.

You can obviously add anything you like to this!  Peppers and onions have long been a favorite of mine.  Pair this with a piece of fruit or bowl of oatmeal and you’ve got a serious meal!

Community Notes:  Happy Birthday Coach Kevin!

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