WOD – Friday 26 August 2016
- WOD:
AMRAP 12min21 Situps
15 DB Box Step Ups
9 Lunges
- WOD:
AMRAP 12min21 Situps
15 DB Box Step Up and Over (45/25lbs)
9 DB Jumping Lunges (45/25lbs)
- WOD:
AMRAP 12min21 Situps
15 DB Box Step Up and Over (55/35lbs)
9 DB Jumping Lunges (55/35lbs)
- Part 1
To be done 30 minutes before classBack squat
10×1NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.
- Part 2
Do Beyond Rx’d programming for the day.
Rest 15 minutesEvery minute for 20 minutes:
Min 1: 20 calorie Row
Min 2: 15 DB push press (45/35)
Min 3: 20 calorie Row
Min 4: 15 Ring dip (strict)NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.
- 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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