WOD – Wednesday 26 July 2017
3 Rounds
200m Run
With what time is remaining of 2min, perform AMRAP situps.
Rest 1min
3 Rounds
400m Run
With what time is remaining of 4min, perform AMRAP Slamballs.
Rest 1min
To be done 60 minutes before class
Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.
For time:
5-4-3-2-1
Rounds of “Cindy”
200m Farmer Carry (70/53)
– After performing 5 rounds of 5 pull ups, 10 push ups, and 15 squats, carry a (70/53) KB in each hand for the 200m. Next round only perform 4 rounds of the BW movements.
Do the gym programming (RX’d or competitor) 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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