WOD – Monday 8 January 2017
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
100 Toes to bar
-Perform 30 double unders at the top of each minute. Starts on the jump rope.
As many reps as possible in 10 minutes:
20 Wallball (30/20, 11ft./10ft.)
10 Strict Pull ups
– Goal is to get at least 4 rounds, with great scores above 5 rounds. Hold yourself to this more difficult standard, and if the ball doesn’t hit high enough, call that no rep on yourself.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.