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15 August | WodBlog | Admin

WOD – Monday 15th August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    3 Rounds

    Run 200m with Plate
    24 Deadlift
    Run 400m

  • WOD:

    3 Rounds

    Run 400m with Plate (25/15lbs)
    24 Deadlift (225/155lbs)
    Run 400m

  • WOD:

    3 Rounds

    Run 400m with Plate (45/25lbs)
    24 Deadlift (275/185lbs)
    Run 400m

  • Part 1:Do Beyond Rx’d programming for the day.
    Rest 15 minutes

    7 Rounds for time:
    10 Sumo deadlift high pull (95/65)
    10 Ring dips
    NOTE: Goal is to get through as many rounds unbroken as you can. If you are unable to complete 10 unbroken ring dips to start, do 5 each round.

  • Part 2:For time:
    50 Strict Handstand push ups
    NOTE: These will be harder than you think after the ring dips. 10 minute time cap.
  • 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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