WOD – Tuesday 4 October 2016
60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps
Rest 3min
10-15-20-25-30
Wall Ball
Run 200m
Annie
50-40-30-20-10
Double Unders
Situps
Rest 3min
10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m
GHD Annie
50-40-30-20-10
Double Unders
GHD Situps
Rest 3min
10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m
Do Beyond Rx’d programming for the day.
Rest 20 minutes
4 rounds for time:
1,000m Row
Rest 1:30 between efforts
NOTE: Goal is to hold a fast, consistent pace across the 4 intervals. Try to finish each interval within 3 seconds of each other.
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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