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Part A : Prep For WOD

10 minute AMRAP

9 x DBL DB Deadlift
7 x DBL DB Front Squats
5 x DBL DB Push Press

*use DB or KB
** Barbell if no DBs/Kbs left

RX DB 2×25/17.5
BB 60/45kg (RX+)

Part B: WOD

21-15-9
DB Thruster
Toes 2 Bar/ Hanging Knee Raises/ GHD/ V-Ups
220m Run/ 250m Row/ 16 Cal AB

*Scale to 1x DB or KB lighter
** V-ups or GHD or Alt Hands to Toes (each side)

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring Rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x Split Leg V-ups (start and finish in hollow hold)
10 x Kip Swings – active shoulders & tight body (hollow to arch)

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.