WOD – Wednesday 16 September 2015
- WOD:
Teams of three must complete a total of 4 sets each as quickly as possible of:Run 800 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24/18)
5 Hand-Release Push-Ups
10 Box Jumps (24/18)
5 Hand-Release Push-Ups
10 Box Jumps (24/18)Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time.
All teammates start on the run . . . which means Teammate B has to wait until Teammate A has completed the 800 meter Run before he/she may begin.
Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
- A:
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)L-Sit Hold x 30-45 seconds
- B:
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press (60/45 kg – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry) - C:
Three sets of:
*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
Rest as needed*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point. Work as heavy as your good form allows.
- D:
Three sets of:
Glute Ham Raises x Max Reps @ 20X1
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed
- 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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