WOD – Wednesday 18 May 2016
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents, peg board climbs
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories) or 800m run
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
- 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.