WOD – Monday 22 August 2016
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
- WOD:
40 Strict Ring Rows
Every time you break perform:
4 Over/Unders
40 Ring Pullups
Every time you break perform:
4 Over/Unders
- WOD:
50 Strict Pullups
Every time you break perform:
6 Over/Unders
50 Chest to Bar Pullups
Every time you break perform:
6 Over/Unders
- WOD:
50 L-Pullups
Every time you break, perform:
6 Over/Unders
50 Strict Pullups
Every time you break, perform:
6 Over/Unders
- Part 1:
To be done 30 minutes before class
Press
3-3-3-3-3
NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets.— Do Beyond Rx’d programming for the day.–
Rest 10 minutes
- Part 2:
4 Rounds for time:
15 calorie Assualt Bike
15 GHD sit ups
5 Hang Squat Cleans (225/155)NOTE: Goal is to finish in under 10 minutes. Try to spend no more than 1 minute on the bike per round, and go for an unbroken set on the cleans. If you are unable to perform at least 1 set of the cleans unbroken, scale the weight so the workout can be finished by the 10 minute mark.
- 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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