Blog

PART A: WOD

500m Row or Ski/ 480m Run/ 40/32Cal AB
220m Farmers Carry 2x 24/`16kg
10x 10m MB Walking Lunges (100m) 15/10kg
-Rest 3min-

350m Row/ 300m Run/30/26 Cal AB
100m Farmers Carry
7x 10m MB Walking Lunges (70m)
– Rest 2min –

250m Row or Ski/ 220m Run/ 16/12 Cal AB
100m Farmers Carry
4x 10m MB Walking Lunges (40m)

PART B: Strength & Skill

*Do a set every 2 minutes.

3 – 4 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE

PART C: Finisher

5 UNBROKEN sets of Wall Walks of max effort each set
-Rest as needed between sets to go unbroken for each set-

*Score is total Wall Walks accumulated for 5 sets

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.