WOD – Monday 5 November 2018
FITNESS TESTING #2
Weightlifting
1RM Clean and Jerk
Monostructural
1-mile Run
Rest 30 minutes,
“Dork”
6 Round for time:
60 Double unders
30 KB swings (53/35)
15 Burpees
– Goal is to hold a consistent pace through this workout. Good times are around 18 minutes, trying to maintain 3 minutes per round, if not
a little faster.
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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