Blog

WOD: 4 Rounds
250m Row or Ski/ Run 220/ AB 14 Calories
KB Swings 30sec / Rest 30sec
250m Row or Ski/ Run 220/ AB 14 Calories
GHD/ ABMAT Situps x 30 sec/ rest 30sec
Rest 3min

Steady Pace 75-85 % effort

If you are competing 24.2, then keep your effort moderate, just enough to push your HR, and get moving but keep your effort more moderate

Strength & Skill 
Strength for those not doing 24.2

*Do a set every 2 minutes.

5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat

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.