WOD – Monday 5 December 2016
4 Rounds
Every 2min, Alternate:
20/15 Cal Row
20 Lying Toes to Bar
4 Rounds
Every 2min, Alternate:
30/20 Cal Row
20 Knees to Elbows
4 Rounds
Every 2min, Alternate:
40/25 Cal Row
30 Knees to Elbows
PART 1:
To be done 30 minutes before class
Deadlift
7×1
– Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps. (Remember the weight you hit consistently today as we will be using it later in the week.)
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
150 Burpees
– to target 8″ above max reach
– Goal is to finish under 10 minutes. It’s gonna suck, know that and bear down!
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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