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31 Aug WOD – Monday 31 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Gymnastics Challenge
    Complete as many reps as possible for each of the following:
    2 Minutes of Muscle-Ups
    Rest 60 seconds
    2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
    Rest 60 seconds
    2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
    Rest 60 seconds
    2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
    Rest 60 seconds
    2 Minutes to establish a max effort L-Sit Hold
    (you only get one attempt to hold for as long as possible)
    Compare results to previous gymnastics Challenge

    SCORE L-SIT HOLD

  • WOD:
    Every minute, on the minute, for 21 minutes:
    Minute 1: 12 Walking Lunges with Kettlebells (24/16 kg)
    Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
    Minute 3: 10 Toes to Bar

 

  • A:
    Take 15 minutes to build to a 2-RM Overhead Squat
  • B:
    Every 2 minutes, for 16 minutes (8 sets), of:
    3-Position Snatch with Pause
    (high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
    Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
  • C:
    Three sets of:
    Tate Press x 8-10 reps
    Rest 30 seconds
    Bent-Over Barbell Rows x 8 reps @ 2111
    Rest 30 seconds
    *Towel Kettlebell Farmers Walk x 60 seconds
    Rest 60 seconds
    *Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

    SCORE TOTAL WEIGHT IN ALL THREE

  • D:
    Six sets of:
    30/20 Calories of Row Machine*
    Rest 15-20 seconds
    Front-Leaning Rest on Rings x 45-60 seconds
    (place rings 2″ off the floor)
    Rest 60 seconds
    *Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

 

  • 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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28 Aug WOD – Friday 28 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Six sets of:
    Deadlift
    Set 1: 6 reps
    Set 2: 4 reps
    Set 3: 2 reps
    Set 4: 6 reps
    Set 5: 4 reps
    Set 6: 2 reps
    (Loading example: 80 x 6, 100 x 4, 120 x 2, 140 x 6, 160 x 4, 180 x 2)
    Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…
  • WOD:
    Three rounds for time of:
    20 Pull-Ups
    40 Kettlebell Swings (24/16 kg)

 

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

  • A:
    Every minute, on the minute, for 10 minutes:
    High Hang Snatch x 1 rep @ 70%
  • B:
    Five rounds for time of:
    7 Snatches (155/105 lbs)
    14 Box Jump-Overs (24″/20″)
    21 Pull-Ups
  • C:
    20 minutes of dedicated passive or static stretching

 

  • 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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27 Aug WOD – Thursday 27 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Bench Press @ 20X1 tempo
    Rest 3 minutes between sets
    (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
    Perform the following reps and percentages:

    Set 1: 60% of 1-RM x 3 reps
    Set 2: 75% of 1-RM x 2 reps
    Set 3: 85% of 1-RM x 1 rep
    Set 4: 90-95% of 1-RM x 1 rep
    Set 5: 101-103% of 1-RM x 1 rep
    Set 6 (optional): Exceed Set 5 weight

  • WOD:
    Complete as many rounds and reps as possible in 6 minutes of:
    15 Burpees
    10 Push Press (40/25kg)

 

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

  • A:
    Three sets of:
    Tall Jerks x 3 reps
    Rest as needed
  • B:
    Every two minutes, for 20 minutes (10 sets):
    Clean & Jerk x 1 rep
    Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85
  • C:
    Three sets of:
    Back Squat x 8-10 reps @ 65-70%
    Rest 3 minutes
  • D:
    Complete as many rounds and reps as possible in 12 minutes of:
    1 Legless Rope Climb (15?)
    10 Strict Handstand Push-Ups
    20 Wall Ball Shots (30/20 lbs)

 

  • 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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26 Aug WOD – Wednesday 26 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Four sets of:
    Against a 4 minute running clock, complete:
    25 Kettlebell Swings (32/24 kg)
    Run 400 Meters
    Double-Unders x Max Reps

    Rest 4 minutes between sets

    SCORE DOUBLE UNDER REPS

  • Conditioning:
    Three sets of:
    Single-Arm Dumbbell Row x 8-10 reps each @ 2111
    Rest 60 seconds
    Side Plank x 45-60 seconds each side
    Rest 60 seconds

 

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

  • A:
    Three sets, not for time, of:
    Muscle-Ups with Isometric Hold x 3-6 reps
    (pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
    Overhead Weighted Pistols x 3-4 each leg

    SCORE PISTOL WEIGHT

  • B:
    Three sets of:
    Tall Snatch x 3 reps
    Rest as needed
    Sotts Press x 3 reps
    Rest as needed
  • C:
    Eight sets of:
    Snatch x 2 reps @ 70-75%
    Rest as needed
    Focus on speed and mechanics.
  • D:
    Three rounds for time of:
    Row 1000 Meters
    Bench Press x 15 reps
    (males = bodyweight; females = .75 bodyweight)

 

  • 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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25 Aug WOD – Tuesday 25 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Strength:
    Every 4 minutes, for 20 minutes (5 sets):
    Back Squat @ 20X2
    *Set 1 – 5 reps @ 60%
    *Set 2 – 4 reps @ 70%
    *Set 3 – 3 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – Max Reps @ 85%
    For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
    Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc…
  • WOD:
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump-Overs (24″/20″)
    Rest 60 seconds
    2 minutes of Barbell Thrusters (20/15kgs)
    Rest 60 seconds
    2 minutes of Ring Rows
    Rest 60 seconds
    2min of Double Unders

 

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

  • A:
    Three sets, not for time, of:
    15′ Legless Rope Climb x 1 rep
    (start from seated position on the floor)
    20 Meter Handstand Walk
    Strict Toes to Bar x 6-8 reps @ 2110
  • B:
    Four sets of:
    Bulgarian Split Squats x 10 reps each leg @ 30X1
    Rest 45 seconds between legs, and 90 seconds after the set
    Strict Handstand Push-Ups x Max Reps
    Rest 15 seconds
    Assisted Strict Handstand Push-Ups x 8-10 reps
    Rest 90 seconds
  • C:
    Three sets of:
    Glute-Ham Raises x 8 reps @ 20X1
    Rest as needed
    Weighted Plank Hold x 60 seconds
    Rest as needed
  • D:
    Three sets of:
    100 Calorie Row
    Rest 4 minutes

 

  • 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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24 Aug WOD – Monday 24 August 2015

WodBlog | Admin
CrossFitStrength and CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • WOD:
    Workout of the Day
    In teams of two, with only one partner working at a time, complete the following for time:
    1600 Meter Relay Run (alternating 400 meters)
    immediately followed by…
    20 rounds (partners alternating full rounds) of…
    4 Strict Supinated-Grip Pull-Ups
    8 Ring Dips
    12 Push-Ups
    16 Air Squats
    immediately followed by…
    1600 Meter Relay Run (alternating 400 meters)

 

  • A:
    Three sets, not for time, of:
    L-Sit x 45 seconds
    Nose-to-Wall Handstand Hold x 60 seconds
    Bridge-Up x 5 reps @ 2225
  • B:
    Every 6 minutes, for 36 minutes (6 sets):
    Run 400 Meters
    80 Double-Unders
    40 Kettlebell Swings (32/24 kg)
  • C:
    20-Minutes of Static or Passive Stretching

 

  • 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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21 Aug WOD – Friday 21 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Conditioning:
    Four sets of:
    Walking Lunges with Kettlebells/ Barbell in Front squat or Back Squat position x 20 steps
    Rest 60 seconds between sets

    NOTE: If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

  • WOD:
    In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
    200m Run
    10 Burpees

 

  • Murph:
    For time:
    – 1 mile run
    – 100 pull ups
    – 200 push ups
    – 300 Squats
    – 1 mile run

 

  • 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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20 Aug WOD – Thursday 20 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Skill and Strength:
    Every 2 minutes, for 20 minutes (10 sets):
    3 Snatch Lift Offs + Snatch
    (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
    Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
  • WOD:
    Every 6 minutes, for 18 minutes (3 sets), for times:
    60/40kg Hang Power Snatch x 10 reps
    24″/20″ Box Jump Overs x 20 reps
    Run 400 Meters

 

  • A:
    Every minute, on the minute, until you miss the same weight twice:
    Snatch x 1 rep
    Men’s Loading (in lbs): 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125
    Women’s Loading (in lbs): 25, 30, 35, 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100
  • B Amanda:
    Complete rounds and 9, 7 and 5 reps for time of:
    Muscle-Ups
    Squat Snatches (65/40kg)

    Rest until the running clock reaches 20:00, and then…

  • C:
    “The Sandwich”
    For time:
    80-Calorie Row
    40 Shoulder-to-Overheads (70/50kgs)
    80 Deadlifts (70/50kgs)

    Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.

 

  • 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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19 Aug WOD – Wednesday 19 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Strength:
    Five sets of:
    Weighted Pull-Up x 2-3 reps
    Rest 60 seconds
    Front-Leaning Rest on Rings x 60-90 seconds
    Rest 60 seconds
  • WOD:
    In teams of two, alternate rounds to complete five sets each for time of:
    10 Pull-Ups
    15 Wall Ball Shots (10/6kg)
    30 Double-Unders

 

  • A:
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
  • B:
    Every minute, on the minute:
    Back Squat
    Set 1: 40% x 1 rep
    Set 2: 50% x 1 rep
    Set 3: 60% x 1 rep
    Set 4: 70% x 1 rep
    Set 5: 80% x 1 rep
    and then…
    Every 2 minutes
    Sets 6-8: 85% x 3 reps
  • C.1:
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24?/20?)
    15 Deadlifts (100/70kgs)
    20 Pull-Ups
    25 Wall Ball Shots (20/10 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.
    Note rounds and reps for both sets separately.
  • C.2:
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24?/20?)
    15 Deadlifts (100/70kgs)
    20 Pull-Ups
    25 Wall Ball Shots (20/10 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.
    Note rounds and reps for both sets separately.

 

  • 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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18 Aug WOD – Tuesday 18 August 2015

WodBlog | Admin
CrossFitStrength & CompetitionRest and Recovery
Please post your results to comments!!! We are honoured to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up.
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za

  • Strength:
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 3-5 reps
    Rest 20 seconds
    Heavy Kettlebell Swings x 15-20 reps

    SCORE BENCH PRESS

  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Barbell Ground to Overhead (60/40kg)
    100 Meter Run
    10 Ring Dips (or 5 Muscle-Ups)
    100 Meter Run
  • Conditioning:
    Two sets of:
    Single-Arm Dumbbell Row x 8-10 reps
    Rest as needed

 

  • A:
    Every 90 seconds, for 15 minutes (10 sets):
    Jerk from Behind the Neck x 1 rep
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Build over the course of the 10 sets.
  • B:
    Strict Overhead Press
    Set 1: 5 reps @ 80-85%
    Set 2: 4 reps @ 85-90%
    Set 3: 3 reps @ 90-95%
    Set 4: 2 reps @ 95-98%
    Set 5: 1 rep @ 100-105%
    Rest 2-3 minutes between sets.
  • C:
    Five rounds for time of:
    Run 400 Meters
    10 Alternating One-Arm DB/KB Snatch (32/24kgs)
    8/6 Muscle-Ups

 

  • 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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