210713 - Recipe Tuesday - Smoothie Bags

INGREDIENTS
2 bananas sliced
12 cups baby spinach or leafy greens of choice such as kale
4 cups berries any kind
2 cups mango or pineapple
2 cups pineapple
Protein Powder
Greek Yogurt

DIRECTIONS
To assemble the smoothie freezer bags, divide fruit and greens evenly between 12 plastic resealable bags. Place one coconut milk and pumpkin cube in each before sealing. Freeze until you're ready to enjoy. To make a smoothie, simply add 1 cup water or milk (and maybe 1/3 cup of greek yogurt and 1 scoop of protein powder) before blending at high speed.

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QOTD - Upcoming goal?

WARM UP - 
GAME = Color Match
Banded Front Rack Stretch
Banded Ankle Roll

COACH PREP - Barbell Clean Prep
Fast Elbows - Power Drop - Squat Drop
Hang Clean - Power Clean
Practice Complex

STRENGTH - Oly Complex
Power Clean - Hang Squat Clean
Build to a heavy single in 14 minutes

WOD -
(A: Competitor)
FOR TIME
(:30 on/:30 off)
30 Cleans 165/125
30 Burpee Box Jumps 24/20
30 Hang Cleans 135/95
30 Lateral Burpees

(B: Performance)
(:30 on/:30 off)
30 Cleans 135/95
30 Burpee Box Jumps 24/20
30 Hang Cleans 95/65
30 Lateral Burpees

(C: Fitness) 
(:30 on/:30 off)
30 Cleans 115/75
30 Burpee Plate Jumps
30 Hang Cleans 75/55
30 Lateral Burpees