22 Jun WOD – Thursday 22 June 2017
WodBlog | Admin3 Rounds
1min Assault Bike
30sec Rest
45sec Handstand Hold
15sec Rest
1min Assault Bike
30sec Rest
45sec Iron Cross Hold
15sec Rest
REST DAY
Recovery is CRUCIAL!
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.
21 Jun WOD – Wednesday 21 June 2017
WodBlog | AdminDeadlift
5 – 5 – 5
Dip
5 – 5 – 5
Do Beyond Rx’d programming for the day.
Rest 10 minutes
3 Rounds for time:
15 Bar facing burpee
15 Shoulder to overhead (135/95)
– Goal is under 5 minutes. Start fast and hang on! No pacing this one!
-Rest 5-10 minutes
3 Rounds for quality:
25 ring push ups
– Looking for unbroken sets here, so scale the number if needed.
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.
20 Jun WOD – Tuesday 20 June 2017
WodBlog | Admin5 Rounds
6 Toes to Bar
6 DB Front Squats (65/45lbs)
Rest 3min
5 Rounds
6 Toes to Bar
6 Hang Power Clean (185/135lbs)
To be done 45 minutes before class
For time:
21-18-15-12-9-6-3
Thruster (95/65)
Pull ups
– Goal is to go under 12 minutes. If you did open workout 14.5 or 16.5, this should be a faster time than those.
Do Beyond Rx’d programming 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.
19 Jun WOD – Monday 19 June 2017
WodBlog | Admin“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20″)
30 Wall Ball (20/14lbs)
Do Beyond Rx’d programming for the day.
Rest 30 minutes
Sumo Deadlift
5-5-5-5-5
Bench press
7-7-7-7-7
Bent over barbell row
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.
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.
15 Jun WOD – Thursday 15 June 2017
WodBlog | AdminHang Squat Snatch
2 – 2 – 2 – 2 – 2
REST DAY
Recovery is CRUCIAL!
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.
14 Jun WOD – Wednesday 14 June 2017
WodBlog | AdminPerform 1 round every 5min
3 Rounds
35 Front Squat (115/75lbs)
200m Run
60 Double Unders
PART 1:
To be done 30 minutes before class
Hang Squat Snatch
2-2-2-2-2
– Use the heaviest possible weight on each set.
Do Beyond Rx’d programming for the day.
PART 2:
Later in the day
4 Rounds for individual times:
400m Sprint
– Rest 3 minutes
– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?
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.
13 Jun WOD – Tuesday 13 June 2017
WodBlog | Admin40-30-20-10
Unbroken Pullup
100ft Handstand Walk
Do Beyond Rx’d programming for the day.
Rest 15 minutes
7 Rounds for time:
7 Sumo deadlift high pull (135/95)
7 Push jerk (135/95)
7 Toes to bar
– Goal is to finish under 7 minutes. Be smart and efficient in that transition between the SDHP and the push jerks. Stay unbroken on those toes to bar.
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.
12 Jun WOD – Monday 12 June 2017
WodBlog | AdminLINDA
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Clean
Do Beyond Rx’d programming for the day.
Rest 30 minutes
4 rounds for individual times:
1,000m Row
– Rest 90s
– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times.
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.
09 Jun WOD – Friday 9 June 2017
WodBlog | Admin3 Rounds
3 Hang Squat Clean (225/155lbs)
Max Set Power Clean
Rest 5min
Find your heaviest 3rep Power Clean in 5min.
PART 1:
To be done 30 minutes before class
Jerk
3-3-3-3-3
– use the heaviest weight possible on each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 Rounds for time:
75 Double unders
15 Bar muscle ups
15 Clean (squat) (115/80)
– Goal is to finish under 15 minutes, but aiming for sub 12 minutes. If necessary scale the number of bar muscle ups to 10 or less per round to be able to do the first round in 2-3 sets.
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.
08 Jun WOD – Thursday 8 June 2017
WodBlog | Admin5min: Power Snatch (135/85lbs)
4min: Shuttle Runs (20m)
3min: Power Snatch
2min: Shuttle Runs
1min: Power Snatch
REST DAY
Recovery is CRUCIAL!
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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