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WOD – Tuesday 16 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    15-12-9-12-15

    DB Push Press
    Ring Rows
    Burpee

  • WOD:

    15-12-9-12-15

    DB Thruster (55/35lbs)
    Pullup
    Burpee

  • WOD:

    15-12-9-12-15

    DB Thruster (65/45lbs)
    Chest to Bar Pullup
    Burpee

  • Part 1:

    To be done 30 minutes before class
    Bench
    5×5
    NOTE: Build to a heavy 5 reps across the 5 working sets.

    — Do Beyond Rx’d programming for the day.–
    Rest 15 minutes

  • Part 2:

    3 Rounds for time:

    75 Double unders
    50ft. Overhead walking lunges (135/95)
    25 Toes to bar
    NOTE: Lunge out 25ft. Turn around, and lunge back. Try to complete the lunges, with the turnaround without setting the bar down. This workout should not exceed 10 minutes.

  • 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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