Essentials
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: 2 Sets:
Skill: |
WOD: |
A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)
*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises Rest 3 Minutes B) For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: 2 Sets:
Skill: |
WOD: |
A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)
*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises Rest 3 Minutes B) For Time:
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Additional: |
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Competition
Strength/Skill: |
Warm up:
Strength: Skill: |
WOD |
Recovery DayA) Mobility and MaintenanceMobility
* 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. B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C) Mental Restoration * Different for everyone – could be 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. |
Additional: |
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