02 Nov WOD – Friday 2 November 2018WodBlog | Admin
FITNESS TESTING #1
EMOM for as long as possible.
7 Thrusters (95/65 lb.)
*Compare to May 2, 2018.
Rest 10 minutes,
– Use the heaviest weight you can for each set.
Strict pull up
-Do 15 reps, or as close to 15 as you can, after each set of the bench press
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed. Compare to 10/8.
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.