WOD – Wednesday 12 october 2016
20 minute AMRAP:
Buy In: 15 Strict Ring Pullups
With remainder of the time:
45 Single Unders
15 Barbell Press
20 minute AMRAP:
Buy In: 15 Rope Climbs
With remainder of the time:
45 Double Unders
15 Handstand Pushups
20 minute AMRAP:
Buy In: 15 Legless Rope Climbs
With remainder of the time:
45 Unbroken Double Unders
15 Handstand Pushups
Part 1:
To be done 30 minutes before class
Hang Snatch
3-3-2-2-1-1-1
NOTE: Quickly build to a heavy single for the day. These are full snatches from the hang position (above the knee).
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
For time:
200m Backwards sled drag (BW/.75BW)
NOTE: Goal is to finish the 200m as fast as possible. Start fast and hold on!
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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