09 Jan WOD – Monday 9 January 2017WodBlog | Admin
AMRAP 7 minutes
5 Lateral Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (45/25kg)
To be done 30 minutes before class
100 Toes to bar
– every minute perform 30 double unders
-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.
Do Beyond Rx’d programming for the day.
Rest 15 minutes
6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)
– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.