Blog

06 September | WodBlog | Admin

WOD – Tuesday 6 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Strict Ring Pullup
    5-5-5-5-5-5
  • Optional Finisher

    EMOM 7 minutes
    5 Pushups

  • WOD:

    Weighted Pullup
    5-5-3-3-1-1
  • Optional Finisher

    EMOM 7 minutes
    5 HSPU

  • WOD:

    Weighted Pullup
    5-5-3-3-1-1
  • Optional Finisher

    EMOM 7 minutes
    5 HSPU

  • Part 1:

    To be done 30 minutes before class

    Bench Press

    5-5-3-3-1-1

    NOTE: Build up to a heavy single across the working sets.

  • Part 2:

    — Do Beyond Rx’d programming for the day. —
    Rest 10 minutes

    For time:

    21-15-9

    Thruster (115/75)
    Pull up (chest to bar)

    NOTE: Goal is try to stay within 1 minute of your best “Fran” time. For example if you have a sub 3 minute Fran time, then try to finish sub 4 minutes on this variant.

  • 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.
Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment