WOD – Tuesday 22 November 2016
Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)
PART 1:
To be done 30 minutes before class
Front 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 11/7.
Push Press
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 11/7.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?
Rest 4 minutes
“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?
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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