WOD – Tuesday 6 December 2016
Part 1:
5 Rounds
1 Push Press
2 Push Jerk
3 Split Jerk
5 Rounds
Part 2:
Split Jerk
3-3-3-3-3
Part 1:
5 Rounds
1 Push Press
2 Push Jerk
3 Split Jerk
Part 2:
Split Jerk
1-1-1-1-1
Part 1:
5 Rounds
1 Push Press
2 Push Jerk
3 Split Jerk
Part 2:
Split Jerk
1-1-1-1-1
Do Beyond Rx’d programming for the day.
Rest 10 minutes
On the minute for 20 minutes:
Even: 15/12 cal Assault bike
Odd: 15 Pull ups
– Goal is to complete the work without timing out on any given minute. Consider doing chest to bar pull ups if you anticipate being able to finish all 20 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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