WOD – Wednesday 18 November 2015
- WOD 1:
RxIt Nations Series 2015 – Workout Of The Week 1The competitor will have 4 minutes to complete as many REPS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 3 completed ROUNDS. If a full 3 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.
Prescribed levels the workout can be completed on:
Rx: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (30″ / 24″)
L1: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (24″ / 20″)
L2: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (20″ / 16″)
L3: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (16″ / 12″)
SCORE: COMPLETED REPS - WOD 2:
RxIt Nations Series 2015 – Workout Of The Week 1, part 2The competitor will have 10 minutes to complete as many REPS as possible of an increasing ladder of reps. This will be the score for WOW1.2. The competitor will do 1 rep of each movement in Round 1, 2 reps of each in round 2, 3 reps of each in round 3 and continue to increase the rep count until the time is up. This will be the score for WOW 1.2. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.
Prescribed levels the workout can be completed on:
Rx: Bar Muscle Up, Thruster (60kg / 40kg), Over The Bar Burpee
L1: Chest To Bar, Thruster (50kg / 30kg), Over The Bar Burpee
L2: Pull Up, Thruster (35kg / 20kg), Over The Bar Burpee
L3: Ring Row, Thruster (20kg / 15kg), Over The Bar BurpeeSCORE: COMPLETED REPS
- 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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