12 Oct WOD – Monday 12 OctoberWodBlog | Admin
Warm up appropriately and then set up with skills for the WOD:In teams of two, with only one partner working at a time, complete:
100 Kettlebell Ground to overhead
100 Box Jump Overs
Athletes may also choose to work on a barbell, use barbell to a alle for beginners and lite. Athletes may choose their own weight but it must be challenging.. They should not be able to complete more than 10reps at a time)
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.
Designated resting positions:
Burpees – Kettlebells or barbell extended overhead
Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Build quickly to 85% of your 1-RM Clean & Jerk, and then…
For time:10 Clean & Jerks @ 85% of 1-RM
*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
Please note your time and the weight used.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% of your 1-RM)
Rest 3 minutes between sets.
50 Calories of Assault Bike or Rower
Rest until the clock reaches 5:00, and then…
For time:Perform your Penalty Calories of Assault Bike/Rower*
Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.
Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”
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.