WOD – Monday 21 May 2018
FITNESS TESTING #7 – CHEWBACCA
1-km Row
50 Wall Ball (20/14 lb.)
50 Box Jumps (24/20â)
50 Ring Push-ups
50 KB Swing (24/16 kg.)
50 MB Clean
1-km Row
PART 1:
To be done 30 minutes before class
Bench Press
3-3-3-3-3
Strict Pull up
10-10-10-10-10
â Alternate between movements, 1 set of bench, then 10 pull ups. Try to build to the heaviest triple you can for the day. If 10 is not challenging for you, try adding some weight. Compare to 5/5.
PART 2:
Do the gym programming (RXâd or competitor) for the day.
For Quality:
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 Push ups
â If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.
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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