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23 August | WodBlog | Admin

WOD – Tuesday 23 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    15 Overhead Squatsthen:

    5 Rounds of
    6 Plate Press
    8 Plate Good Mornings

    then:
    15 Overhead Squats

  • WOD:

    15 Overhead Squats (155/105lbs)then:
    5 Rounds
    6 HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (155/105lbs)

  • WOD:

    15 Overhead Squats (185/125lbs)then:
    5 Rounds
    6 Strict HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (185/125lbs)

  • Part 1:

    To be done 30 minutes before class:
    Power Snatch
    3-3-2-2-1-1-1
    NOTE: Build across all sets up to a heavy single for the day– Do Beyond Rx’d programming for the day. —
    Rest 15 minutes

  • Part 2:

    1 Round every 2 minutes until failure:
    20 Burpees (6″ target)
    30 Wallball (20/14)NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball

  • 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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