WOD – Wednesday 16 November 2016
AMRAP 10min
10 Shoulder to Overhead
10 Strict Ring Pullup
AMRAP 10min
10 Shoulder to Overhead (115/75lbs)
10 Strict Pullup
AMRAP 10min
10 Shoulder to Overhead (135/95lbs)
10 Strict Pullup
PART 1:
To be done 30 minutes before class
Press
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to use a heavier weight han you did on 11/1.
“Gymnastics test”
1 attempt for max push ups.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.
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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