WOD – Wednesday 2 November 2016
EMOM for as long as possible
6 BB Push Press (45/35lbs)
6 Situps
6 Thruster (45/35lbs)
EMOM for as long as possible
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as possible
5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)
Do Beyond Rx’d programming for the day.
Rest 20 minutes
5 rounds for time:
15 GHD sit ups
5 muscle ups
– Repeat this couplet from a week ago (10/26). Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Don’t worry about going unbroken, just try to finish faster than last time.
Rest 10 minutes
Every minute for 10 minutes:
20m Prowler sprint (heavy)
– The sled should be loaded to a weight in which the fastest you can complete the 20m, is 20s. Double bodyweight would be a good place to start.
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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