WOD – Wednesday 30 November 2016
Benchmark Workout
Pain Optional
EMOM 12min
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute
Benchmark Workout
Pain Optional
EMOM 12min
3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute
Benchmark Workout
Pain Optional
EMOM 12min
3 Front Squat (225/155lbs)
AMRAP Muscle up for the remaining minute
Do Beyond Rx’d programming for the day.
Rest 20 minutes
Every Minute for 10 minutes:
– 20m Prowler sprint (2.5xBW/2xBW)
Rest 10 minutes
For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.
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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