WOD – Monday 19 November 2018
FITNESS TESTING #6
“Chewbacca”
1-k Row
50 Wall balls (20/14 lb.)
50 Box Jumps (24/20-inch)
50 Ring Push-ups
50 KB Swings (24/16 kg.)
50 MB Cleans
1-k Row
To be done 60 minutes before class
Front Squat
7-5-3-5-7
-Use the heaviest weight you can for each set.
Strict Press
1-1-1-1-1
-Use the heaviest weight you can for each set.
Strict Toes to bar
3 x 15 reps
-Ideally, all 15 reps can be done without coming off the bar. But if you need to break the reps, get as big of a set as you can, then finish
out the reps as quick as you can per set.
Do the gym programming (RX’d or competitor) for the day.
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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