WOD – Tuesday 16 August 2016
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
- WOD:
15-12-9-12-15DB Push Press
Ring Rows
Burpee
- WOD:
15-12-9-12-15DB Thruster (55/35lbs)
Pullup
Burpee
- WOD:
15-12-9-12-15DB Thruster (65/45lbs)
Chest to Bar Pullup
Burpee
- Part 1:
To be done 30 minutes before class
Bench
5×5
NOTE: Build to a heavy 5 reps across the 5 working sets.— Do Beyond Rx’d programming for the day.–
Rest 15 minutes
- Part 2:
3 Rounds for time:
75 Double unders
50ft. Overhead walking lunges (135/95)
25 Toes to bar
NOTE: Lunge out 25ft. Turn around, and lunge back. Try to complete the lunges, with the turnaround without setting the bar down. This workout should not exceed 10 minutes.
- 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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