Blog

WOD – Friday 7 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

Row 500m
10 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
15 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
21 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

PART 1:
To be done 30 minutes before class

Bench
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for time:
– start each round on 4 minute intervals
5 Muscle ups
20m HS walk
1 Peg board (or 2 legless rope climbs)

NOTE: Goal is complete each section unbroken, and finish each round within the 4 minute window. If a round takes longer than 4 minutes, finish that round and the workout is over.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment