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30 August | WodBlog | Admin

WOD – Tuesday 30 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    12 min EMOM

    Min 1: 15 KB Swing
    Min 2: 10 Pushups

  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (24/16kg)
    Min 2: 10 Ring Dips
  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (32/24kg)
    Min 2: 15 Ring Dips
  • Part 1:To be done 30 minutes before class

    As many reps as possible in 7 minutes:
    25 Double unders
    5 Burpee bar muscle ups

    NOTE: Goal is to get 7 rounds, which will be challenging at a 1 minute per round pace. If necessary, perform burpee chest to bar pull ups as the scale for today, but keep it at 5 reps.

  • Part 2:

    Do Beyond Rx’d programming for the day.
    Rest 10 minutes

    10 minutes of handstand walking practice

    NOTE: Spend 10 minutes practicing being upside down. Get creative and set up a course or use an agility ladder. Have some fun with it!

  • 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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