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WOD – Monday 14 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

10-8-6-4-2
Power Snatch
Dragon Flags

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 115-135-155-185-205
Women: 75-95-115-125-135

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 135-155-185-205-225
Women: 95-115-125-135-145

Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 10 minutes:
30 double unders
10 Power snatches (75/55)

– Goal is to finish 8+ rounds. This is a repeat of the open workout, start with an aggressive pace and try to hold on to it!

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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