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09 August | WodBlog | Admin

WOD – Tuesday 9 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    100m Run
    5 Situps
    5 Lunges
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • WOD:

    100m Run
    5 DB Situps (45/25lbs)
    5 DB Front Rack Lunges (45/25lbs))
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • WOD:

    100m Run
    5 GHD Situps
    5 DB Front Rack Lunges (55/35lbs)
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • Do Beyond Rx’d programming for the day.
    Rest 15 minutesPress
    5-5-3-3-1-1-1
    Strict Muscle up
    3-3-3-3-3-3-3

    NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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