WOD – Monday 28 November 2016
3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
PART 1:
To be done 30 minutes before class
Back Squat
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 10/31, especially if you hit a new 1RM earlier this month!
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Every 2 minutes x 3 rounds
– 15 calories Assault bike
Every 4 minutes x 2 rounds
– 30 calories Assault bike
Every 6 minutes x 1 round
– 60 calorie Assault bike
– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your time!
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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