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WOD – Wednesday 10 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    23 Burpee + Jumping Pullup
    18 Power Clean + Shoulder to Overhead
    20 Burpee + Jumping Pullup
    9 Power Clean + Shoulder to Overhead
  • WOD:

    30 Burpee Knees to Elbow
    22 Cluster (155/115lbs)
    26 Burpee Knees to Elbow
    12 Cluster
  • WOD:

    30 Burpee Knees to Elbow
    22 Cluster (185/125lbs)
    26 Burpee Knees to Elbow
    12 Cluster
  • Part 1:

    To be done 30 minutes before class

    Sumo Deadlift
    5×3

    NOTE: Build to a heavy triple across the 5 working sets.– Do Beyond Rx’d programming for the day.–
    Rest 10 minutes

  • Part 2:

    3 rounds for quality:

    1 minute Weighted plank hold
    20 Ring Row (feet elevated)NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.

  • 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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