21 Jan WOD – Thursday 21 January 2016
WodBlog | Admin- Strength:
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds - WOD:
Three rounds for time of:
500 Meter Row/ Run 400m
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row/ 400m Run, Partner B jumps on and rows while partner A performs the push-ups and swings.
- 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.