Blog

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…

  Front Squat
  Jumping Chest to Bar Pullup

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…
  Front Squat (185/135lb)
  Bar Muscle Up

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…
  Front Squat (225/155lb)
  Bar Muscle Up

— Do Beyond Rx’d programming for the day.–
Rest 15 minutes

• WOD:

  As many reps as possible in 20 minutes:

  500m Row
  25 KB swing (53/35)
  25 GHD sit ups

  NOTE: Goal is to get 4+ rounds, so consider doing the GHD sit ups to parallel instead of the full ROM if you think those will slow you down too much. The KB swings are full ROM to overhead and should be done unbroken, if possible. It will be easy to go slow on the row, pick a pace and hold yourself to it.

• 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.