WOD – Friday 28 April 2017
Partner Workout — Relay style
5 x 200m Run each
5 x 20 KB Swings each
5 x 20 Back Extensions
100 MB Situp Throws
PART 1:
To be done 30 minutes before class
Back squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/4) is the weight we should be aiming for.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
5 rounds for distance:
5 minutes Row
– Rest 5 minutes
– Goal is to hold a pace faster than your average from the 5K last week. The 1:1 work:rest ratio will allow for plenty of recovery between efforts. Try to be 10s faster per 500m than your 5K.
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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