WOD – Friday 14 October 2016
Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements
Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements
Tabata
Hip Extensions
Plate Squats
MB Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements
Part 1:
To be done 45 minutes before class
Back Squat
5-5-5-5-5
NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/8.
PART 2:
For time:
50 Strict pull ups
– Complete in as few sets as possible
Do Beyond Rx’d programming for the day.
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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