WOD – Friday 18 November 2016
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
Pullups
50 Single Jumps
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (185/135lbs)
8 Chest to Bar Pullups
30 Double Unders
PART 1:
To be done 30 minutes before class
Deadlift
3-3-3-3-3
â Build to a heavy 3 and hold the same weight across the 5 working sets
PART 2:
Do Beyond Rxâd programming for the day.
Rest 15 minutes
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
â This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.
For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions
â Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.
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.
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