WOD – Wednesday 28 September 2016
10 Rounds:
9 Lateral Plate Jumps
7 Pushups
5 Front Squats
15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)
15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (95/65lbs)
Part 1:
21-15-9
Assualt Bike (calories)
Pull ups (chest to bar)
Burpee (touch bar at top)
Part 2:
Do Beyond Rx’d programming for the day.
Rest 20 minutes
5 rounds for time:
10 front rack lunges (175/115)
15 KB swings (70/53)
NOTE: Goal is finish in under 8 minutes. The lunges are total steps, so 5 each leg, each round. Both movements should be unbroken the whole time; hang on to that KB. There is a 10 minute cap.
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.
No Comment