18 Aug WOD – Tuesday 18 August 2015WodBlog | Admin
We also do analyse the data and make tweaks to the program based on trends we see from those who post.
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Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps
SCORE BENCH PRESS
Complete as many rounds and reps as possible in 10 minutes of:
10 Barbell Ground to Overhead (60/40kg)
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest as needed
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
Strict Overhead Press
Set 1: 5 reps @ 80-85%
Set 2: 4 reps @ 85-90%
Set 3: 3 reps @ 90-95%
Set 4: 2 reps @ 95-98%
Set 5: 1 rep @ 100-105%
Rest 2-3 minutes between sets.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB/KB Snatch (32/24kgs)
- 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.