WOD – Monday 17 October 2016
EMOM 5min
10 Ring Rows
EMOM 5min
10 OH Squats
Rest 1min
EMOM 10min
5 Chest to Bar Jumping Pullups
5 OH Squats
EMOM 5min
10 Pullups
EMOM 5min
10 OH Squat (115/75lbs)
Rest 1min
EMOM 10min
5 Chest to Bar Pullups
5 OH Squats (115/75lbs)
EMOM 5min
12 Pullups
EMOM 5min
12 OH Squat (135/95lbs)
Rest 1min
EMOM 10min
6 Chest to Bar Pullups
6 OH Squats (135/95lbs)
Do Beyond Rx’d programming for the day.
Rest 20 minutes
On the minute for 12 minutes:
– 100m Sprint
NOTE: Goal is to run each sprint as fast as possible. Find a 100m section to sprint to one side and then rest until the top of the minute. Then sprint back and repeat for 12 sprints.
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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