WOD – Tuesday 7 February 2017
PARTNER CINDY
* 1 round each, at a time
AMRAP 20min
5 Pullups
10 Pushups
15 Squats
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
Do Beyond Rx’d programming for the day.
– Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!
Later in the day (OPTIONAL)
For time:
30 Burpee bar muscle ups
– Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.
3 Rounds for quality:
30 GHD sit ups
30 Hip extensions
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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