WOD – Monday 10 October 2016
EMOM 14 minutes:
Odd Min: Row 10/6cals
Even Min: 10 Deadlifts
EMOM 14 minutes:
Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)
EMOM 14 minutes:
Odd Min: Row 15/10cals
Even Min: 10 Deadlifts (265/185lbs)
PART 1:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders
NOTE: Goal is to complete each set unbroken with the minute. If you have not done this before, start with a (20/14#) ball and complete the work without timing out. Then progress up to the prescribed wallball weight next time we do this combo.
PART 2:
Rest 10 minutes
On the minute for 10 minutes:
Odd: 15/10 cal Assualt Bike
Even: 20 KB swings (32/24kg)
NOTE: Goal is to complete the work with the minute each time. Complete the 5 rounds without timing out.
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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