WOD – Monday 7 November 2016
3 Rounds:
AMRAP 3 minutes
6 Dble DB Front Squats
6 Dble DB Push Press
Rest 1min
2 Rounds
30sec DB Front Squat Hold
30sec DB Overhead Hold
3 Rounds
AMRAP 3 minutes
6 Dble KB Front Squats (16/12kg)
6 Dble KB Push Press
Rest 1min
2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold
3 Rounds
AMRAP 3 minutes
6 Dble KB Front Squats (24/16kg)
6 Dble KB Push Press
Rest 1min
2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold
PART 1:
To be done 45 minutes before class
Front Squat
3-3-3-3-3
â Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/4.
Push Press
3-3-3-3-3
â Build to a heavy 3 and hold the same weight across the 5 working sets
PART 2:
Do Beyond Rxâd programming for the day.
Rest 20 minutes
For time:
1 mile sled drag
â Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.
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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