WOD – Friday 9 December 2016
AMRAP 30min
100 Single Unders
50 Wall Ball
25 Box Dips
AMRAP 30min
100 Double Unders
100 Wall Ball (20/14lbs)
50 Ring Dip
AMRAP 30min
150 Double Unders
100 2-fer-1 Wall Ball (20/14lbs)
50 Ring Dip
PART 1:
To be done 30 minutes before class
Back Squat
7×1
– Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
100 GHD Sit ups
– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.
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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