WOD – Tuesday 13 November 2018
FITNESS TESTING #4
Gymnastics
Max Push-ups
Weightlifting
1RM Back Squat
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
As many reps as possible in 7 minutes:
20 DB Push Press (50/35)
40 Double unders
– Goal is to get at least 5 rounds. Take strategic breaks on the DB’s, as those will become very difficult, very quickly. Keep these as a push
press, no push jerks in this workout today.
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms
straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.
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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