WOD – Tuesday 1 November 2016
Part 1:
Work up to a moderate 3Rep
Sumo Deadlift
Part 2:
3 Sumo Deadlift
6 Pushup
AMRAP 6min
Part 1:
Find a Heavy 3Rep
Sumo Deadlift
Part 2:
3 Sumo Deadlift (70% of above)
6 Ring Pushup
AMRAP 6min
Part 1:
Find a Heavy 3Rep
Sumo Deadlift
Part 2:
3 Sumo Deadlift (80% of above)
6 Ring Pushup
AMRAP 6min
Do Beyond Rx’d programming for the day.
Rest 20 minutes
Press
3-3-3-3-3
Strict Pull up
10-10-10-10-10
– Alternate between movements, 1 set of press then 10 pull ups. Try to build to the heaviest triple you can for the day. The pull ups should be done unbroken, so lower the number if needed, but keep them strict. If 10 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!
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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