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24 August | WodBlog | Admin

WOD – Wednesday 24 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    50 Fast Feet Jumps

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    35 Double Unders

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    45 Double Unders

  • Part 1:To be done 30 minutes before class

    Deadlift
    3-3-3-3-3

    NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

  • Part 2:

    For time:
    50 Toes to bar
    Do Beyond Rx’d programming for the day.

  • 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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