09 Dec WOD – Friday 9 December 2016WodBlog | Admin
100 Single Unders
50 Wall Ball
25 Box Dips
100 Double Unders
100 Wall Ball (20/14lbs)
50 Ring Dip
150 Double Unders
100 2-fer-1 Wall Ball (20/14lbs)
50 Ring Dip
To be done 30 minutes before class
– Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps.
Do Beyond Rx’d programming for the day.
Rest 10 minutes
100 GHD Sit ups
– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.
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.