WOD – Tuesday 5 September 2017
5 rounds
25 Double Unders
10 Ring Dips
Rest 2min
5 rounds
25 Double Unders
10 Burpee plate jumps
PART 1:
To be done 45 minutes before class
Alternate between the two movements:
Bench Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.
Box Jump
3-3-3-3-3-3-3
– Should be very high, at least (42”/36”)
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
4 Rounds for individual times:
1 mile Assault Bike
– Rest 3 min –
– Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.
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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