WOD – Friday 30 November 2018
FITNESS TESTING
5-k Row
To be done 60 minutes before class
Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.
Strict Press
15-15-15-15-15
– Use a weight you can maintain across all 5 sets.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible.
Do the gym programming (RX’d or competitor) for the day.
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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