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WOD – Friday 2 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Diane

21-15-9
Deadlift
Barbell Press

Diane

21-15-9
Deadlift (225/155)
HSPU

Diane

21-15-9
Deadlift (225/155)
HSPU

Do Beyond Rx’d programming for the day.

Rest 20 minutes

4 rounds for reps:
(1 minute at each)
– Double unders
– KB swing (70/53)
– Burpees
– Rest

– Goal is to hit consistent reps on each movement. Shoot for 70+ double unders, 25+ KB swings, and 25+ burpees.

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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