WOD – Monday 19 December 2016
10 Burpee
20 Deadlifts
30 Fast Feet
AMRAP KB Swing for remaining 4min
10 Deadlift
20 KB Swings
30 Fast Feet
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Fast Feet
AMRAP Deadlifts for remaining 4min
10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min
10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min
10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min
10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min
10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min
PART 1:
To be done 30 minutes before class
Back Squat
1 x 20 reps
– Warm up to a heavy set of 10 (not 10RM!) on the back squat. Then, try for one unbroken set of 20 reps at that weight. This is one of the best ways to build mental toughness, so commit to it and grind it out!
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
– Looking for good quality movement here. Keep those good mornings relatively light.
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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