Essentials
Strength/Skill: |
Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
Toni’s B-Day WOD: |
With a Partner Complete For Time:
*While one partner works other partner holds DB/KB Farmers Hold. Partners may switch at anytime, but DB/KB’s must be in Farmers Hold. Once DB/KB’s are dropped partners must Switch positions. Weight for hold is 55/35 |
Additional: |
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Performance
Strength/Skill: |
Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
Toni’s B-Day WOD: |
With a Partner Complete For Time:
*While one partner works other partner holds DB/KB Farmers Hold. Partners may switch at anytime, but DB/KB’s must be in Farmers Hold. Once DB/KB’s are dropped partners must Switch positions. Weight for hold is 55/35 |
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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