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WOD – Friday 26 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Ups
    9 Lunges

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (45/25lbs)
    9 DB Jumping Lunges (45/25lbs)

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (55/35lbs)
    9 DB Jumping Lunges (55/35lbs)

  • Part 1
    To be done 30 minutes before class

    Back squat
    10×1

    NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

  • Part 2

    Do Beyond Rx’d programming for the day.
    Rest 15 minutes

    Every minute for 20 minutes:
    Min 1: 20 calorie Row
    Min 2: 15 DB push press (45/35)
    Min 3: 20 calorie Row
    Min 4: 15 Ring dip (strict)

    NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

  • 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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