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WOD – Friday 5 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    8 Rounds

    10 Power Snatch
    10 DB Front Squat

  • WOD:
    10 Rounds

    10 Power Snatch (95/65lbs)
    10 DB Front Squat (55/35lbs)

  • WOD:
    10 Rounds

    13 Power Snatch (115/75lbs)
    13 DB Front Squat (65/45lbs)

  • Part 1:

    To be done 30 minutes before class

    Front Squat
    3-3-3-3-3

    NOTE: Build to a heavy triple and hit that same weight for all 5 working sets.

    — Do Beyond Rx’d programming for the day. —
    Rest 10 minutes

  • Part 2:

    2 Rounds for Quality:
    40 Hip extensions
    30 Chest to bar pull ups
    20 Handstand push ups

    NOTE: Goal is to rest as needed to complete each unbroken. Consider using a 15lb/25lb/35lb plate on the hip extensions if those are not enough of a challenge. Also consider doing strict HSPU if 20 kipping reps is easy for you.

  • 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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