WOD – Friday 15 September 2023
Strength & Skill
*Do a set every 3 minutes.
20 Back Rack Barbell Step Up @ 55%
20 Back Rack Barbell Step Up @ 60%
20 Back Rack Barbell Step Up @ 65%
20 Back Rack Barbell Step Up @ 70%
WOD: 5 Rounds
5 Muscle Ups (OR 6 Bar Muscle Ups)
20m Sandbag Carry (70/35)
3 Sandbag over Box (70/35 (48′)
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY! Grip and upper body endurance will be tested on all stations. Try and stay consistent across all rounds with sets and times.
How it should Feel: MUSCLE ENDURANCE! How hard are you willing to push before the train hits? Play it cool the first two rounds, and then you should know where your upper body is.
WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Unbroken should be the goal, so play the rounds accordingly to maintain this across. Be explosive with your hips on every rep.
Sandbag Carry: Get a solid grip and keep your feet moving. The bag can be carried in the front rack or on the shoulder. The shoulder would be the smart way to help save the grip. Mark off 30ft sections to carry down, if needed, to back to keep the stations close.
Sandbag Over Box: Launch that bag over with your hips, and climb over as efficiently and smoothly as possible. Stay aggressive here, and be careful not to land on the bag.
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.