WOD – Tuesday 8 November 2016
“The Fast and the Furious”
3 Rounds:
15 Burpees
400m Run
15 Jumping Pullups
“The Fast and the Furious”
3 Rounds
15 Burpees
400m Run
15 Pullups
“The Fast and the Furious”
3 Rounds
20 Burpees
400m Run
20 Pullups
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 push ups
200 Double unders
– If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.
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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