WOD – Friday 7 October 2016
5 Rounds
Row 500m
10 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold
5 Rounds
Row 500m
15 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold
5 Rounds
Row 500m
21 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold
PART 1:
To be done 30 minutes before class
Bench
5-5-5-5-5
NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
5 rounds for time:
– start each round on 4 minute intervals
5 Muscle ups
20m HS walk
1 Peg board (or 2 legless rope climbs)
NOTE: Goal is complete each section unbroken, and finish each round within the 4 minute window. If a round takes longer than 4 minutes, finish that round and the workout is over.
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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