WOD – Wednesday 14 December 2016
AMRAP 12min
100m Run
4 Power Clean
4 Hang Power Clean
AMRAP 12min
100m Run
4 Power Clean (155/115lbs)
4 Hang Power Clean
AMRAP 12min
100m Run
4 Power Clean (205/145lbs)
4 Hang Power Clean
Do Beyond Rx’d programming for the day.
Rest 20 minutes
4 rounds for time:
1,000m Row
15 Toes to bar
10 Box jump over (24″/20″)
15 Toes to bar
10 Box jump over (24″/20″)
– Goal is to try and finish this in under 26 minutes. You may not touch the box on the jump overs; clear the box as you jump from one side to the other.
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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