WOD – Monday 5 September 2016
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
- WOD:
3 Rounds30 Bulgarian Lunges (15 each leg)
15 OH Squat
30 Walking Lunges
15 Back Squat
- WOD:
3 Rounds
30 Pistols (alternating legs)
20 OH Squat (65/45lbs)
30 Walking Lunges
20 Back Squat (65/45lbs)
- WOD:
3 Rounds
40 Pistols (alternating legs)
20 OH Squat (75/55lbs)
40 Walking Lunges
20 Back Squat (75/55lbs)
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Part 1:
To be done 45 minutes before class
Power Snatch
2-2-2-2-2-2Back Squat
2-2-2-2-2-2NOTE: Hold a heavy double across the 6 working sets for each movement. The snatches should not be “touch and go.”
- Part 2:
Do Beyond Rx’d programming for the day.
- 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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