WOD – Tuesday 29 May 2018
20 minute AMRAP
10 box jumps
20 kettlebell swings
30 double unders
200m run
PART 1:
To be done 45 minutes before class
5 rounds for quality:
15 Bench Press (BW/.75BW)
15 Strict Pull ups
-This is a great test of overall upper body strength. A very strong, well balanced athlete will be able to complete all 5 rounds of both movements unbroken. Take time between sets, but total time should not exceed 35 minutes.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.
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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