WOD – Wednesday 24 May 2017
AMRAP 12min
1 Strict Pullup
1 Strict HSPU
Add 1 rep each round
PART 1:
To be done 30 minutes before class
Push Press
3-3-3-3-3-3-3
– Use the the heaviest weight you can for each set
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
On the minute for 15 minutes:
Min 1: 20 cal Assault bike
Min 2: 15 Burpees
Min 3: 25 air squats
– Goal is to complete the given amount of work within its’ minute. If you fail to do so, turn this into a 15 minute AMRAP.
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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