WOD – Wednesday 26 October 2016
3 Rounds
AMRAP Press
when you fail
AMRAP Push Press
Prowler Push 50m (mod load)
* Score = Time â Total Reps
3 Rounds
AMRAP Press 135/85lbs
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)
* Score = Time â Total Reps
3 Rounds
AMRAP Press (155/105lbs)
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)
* Score = Time â Total Reps
PART 1:
To be done 30 minutes before class
Deadlift
5-5-5-5-5
NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to use a heavier weight than we did on 10/21
PART 2:
Do Beyond Rxâd programming for the day.
Rest 15 minutes
5 rounds for time:
15 GHD sit ups
5 muscle ups
NOTE: Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Try to maintain unbroken sets.
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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