WOD – Wednesday 10 August 2016
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
- WOD:
23 Burpee + Jumping Pullup
18 Power Clean + Shoulder to Overhead
20 Burpee + Jumping Pullup
9 Power Clean + Shoulder to Overhead
- WOD:
30 Burpee Knees to Elbow
22 Cluster (155/115lbs)
26 Burpee Knees to Elbow
12 Cluster
- WOD:
30 Burpee Knees to Elbow
22 Cluster (185/125lbs)
26 Burpee Knees to Elbow
12 Cluster
- Part 1:
To be done 30 minutes before class
Sumo Deadlift
5×3NOTE: Build to a heavy triple across the 5 working sets.– Do Beyond Rx’d programming for the day.–
Rest 10 minutes - Part 2:
3 rounds for quality:1 minute Weighted plank hold
20 Ring Row (feet elevated)NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.
- 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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