Blog

Part 1:

Work up to
a Heavy 100-m Barbell Carry

Part 2:
3 Rope Climbs
100-m Barbell Walk (on back)
5 rounds

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

Rest 30 minutes

5 Rounds for time:
20 cal Row
20 KB swing (70/53)
20 Wallball (30/20)
50 Double unders

– Goal is to go faster than you did on 1/2/2017, about one year ago. Has your fitness improved going into this years’ Open?

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.