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WOD – Tuesday 15 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
15 Air Squats
7 Front Squats
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (75/45lbs)
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (115/75lbs)
50m One Arm OH DB Carry

PART 1:
To be done 30 minutes before class

Back Squat
1-1-1-1-1-1-1

– Build to a heavy single rep for the day. Go for a new 1RM if the weight is moving fast and feeling light!

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar

– Goal is to finish in under 10 minutes or faster. Try to hit those wallballs unbroken as the toes to bar will break down with fatigue and slow you down.

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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