WOD – Tuesday 13 December 2016
18-15-12-9-6-3
Burpee
Jumping Pullup
Front Squat
21-18-15-12-9-6-3
Burpee Pullup
Front Squat (115/75lbs)
21-18-15-12-9-6-3
Burpee Pullup
Front Squat (135/95lbs)
To be done 30 minutes before class
Bench press
1-1-1-1-1-1-1
– Go for a 1 rep max on the bench press. You get seven attempts to build up to the heaviest weight possible.
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up. Compare to 11/18 when we did this last.
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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