WOD – Friday 17 June 2016
- WOD:
Complete the following congo-line style in teams of three, with each partner completing the following:
WOD:
For time:
Row 1000 / Run 1600 Meters
50 Thrusters (20/15kgs)
30 Pull-UpsImmediately followed by…
For time:
Row 1000 / Run 1600 Meters
25 Thrusters (50/30kgs)
15 Chest-to-Bar Pull-UpsPartner A begins, and as soon as they have completed the 1000 row / Run 1600 meter , Partner B may get on the erg and begin his 1000 meter row/ Run 1600 . A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row / Run 1600 and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…
WOD:
“Jackie”
For time:
Row 1000 Meters / Run 1600
50 Thrusters (20/15kg)
30 Pull-UpsRest until the running clock reaches 15:00, and then….
For time:
Row 1000 / Run 1600 Meters
25 Thrusters (50/30 kgs)
15 Chest-to-Bar Pull-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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