WOD – Monday 31 October 2016
Cowboys vs Indians
Min 1: Cowboy performs AMRAP Ring Rows while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy.
Repeat with:
Lunges (reps)
Rowing (metres)
Cowboy vs Indian
Min 1: Cowboy performs AMRAP Chest to Pullups while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy .
Repeat with:
Jumping Lunges (reps)
Rowing (metres)
Cowboy vs Indian
Min 1: Cowboy performs AMRAP Chest to Bar Pullups while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy .
Repeat with:
Jumping Lunges (reps)
Rowing (metres)
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
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For Quality:
10 Rope Climbs (Legless)
OR
10 Peg Board ascents
– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each 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.
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