WOD – Monday 16 November 2015
- RxIt Nations Series 2015 – Workout Of The Week 2.1:
The competitor will have 11 minutes to complete the 3 rounds. The minimum score on this workout is 1 completed ROUND (60 reps). If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.
Prescribed levels the workout can be completed on:
Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups
L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups
L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups
L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups
A break is when the:
Kettlebell is released or rests on the floor
Barbell is released or rests on the floor
Pull up bar is released by either handSCORE WOW 2.1: TIME OF ROUND 1
- WOW 2.2:
SCORE WOW 2.2: TOTAL TIME (1 second penalty for each uncompleted rep)
- 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.
No Comment