WOD – Wednesday 23 November 2016
Part 1:
Find a heavy 5 rep of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
15 Bent over Barbell Row
15 Bench Press
Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above
Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above
Do Beyond Rx’d programming for the day.
Rest 15 minutes
4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)
– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.
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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