WOD – Wednesday 7 February 2018
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lb.)
Bar-Facing Burpees
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
Do the gym programming (RX’d or competitor) for the day.
– Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!
Rest at least 60 minutes
10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)
– Goal is to finish in about 20 minutes, and closer to that 15 minute mark if you can find some intensity after today’s workout. Consistency in your pacing of the rounds at 1 round every 2 minutes will really pay off.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For time:
30 Muscle ups (Rings)
– Goal is to test our muscle ups after some fatigue from today’s previous work. If unable to complete under 10 minutes, then pick a challenging number to complete each minute and perform the given reps on the minute.
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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