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Crazy Monkey Partner WOD

Min 1: Monkey 1 performs AMRAP
Pullups
Monkey 2 watches
Min 2: Monkey 1 tries to catch Monkey 2 in 100m Sprint.
Min 3-5: Monkey 2 performs 10 Burpees if they were caught, otherwise both rest
Switch Monkey 1 and 2

repeat with:
Jumping Lunges (reps)
Rowing (metres)

To be done 30 minutes before class

“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

– Goal is to finish under 15 minutes, with really fast times under 13. This is a great test of basic bodyweight strength. So hit this one hard to get a accurate idea of whether these are a strength or a weakness to keep working on.

Do the gym programming (RX’d or competitor) for the day.

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.