Blog

PART A: WOD

6 Rounds For Time
25x Wall Balls (10/7)/ Goblet/ Air Squats
25x Pushups
25 Box Jumps Overs (24/20)/ Step Ups
220m Run/ R250m Row/ 16 Cal AB

STIMULUS and GOALS
How to Pace: GRIND! Into PAIN CAVE!! All grind and all heart, just put your head down and go to work. Be strategic and calculated on sets with purposeful rest to sustain a consistent and moderate intensity across rounds.

How it should Feel: MUSCULAR ENDURANCE, GASSY then PAIN!!! Just get through it and make sure you got some good tunes lined up.

WORKOUT STRATEGY & FLOW
Wall Balls: 2-3 sets would be ideal. However, after the first round, it might turn into survival mode, and a quick set of 10 might be the play. Regardless, don’t rest longer than you work.

Burpee Box Jump Over: Smooth and steady! There is only a point in selling out once you reach the final 10 reps. Breathe through the motion, and if you need to rest, do so at the bottom of the burpee.

PART B: Strength & Skill

3x High Hang Clean + 3x Hang Clean + 3x Clean

10 minutes to build to a heavy Power Clean

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.