WOD – Friday 28 October 2016
AMRAP 12 minutes
Row 250m
10 Front Squat
10 SDHP
AMRAP 12 minutes
Row 250m
15 Front Squat (95/65lbs)
15 SDHP
AMRAP 12 minutes
Row 250m
15 Front Squat (115/75lbs)
15 SDHP
PART 1:
To be done 30 minutes before class
Front Squat
5-5-5-5-5
NOTE: Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/11
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
7 rounds for time:
15 calorie Assault bike
15 Pull-ups (chest to bar)
NOTE: Goal is to go fast and hit as many rounds of the pull ups unbroken. If you are unable to do 15 unbroken chest to bar pull ups, then scale the movement to regular pull ups for today.
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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