Essentials
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
With a Partner Complete For Time:
*One Partner Works at time. While one partner is working other partner runs 150m. When athlete returns from run partners switch, and continues where partner left off. Finish all KB Swing before moving to slam balls. |
| Additional: |
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Performance
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
With a Partner Complete For Time:
*One Partner Works at time. While one partner is working other partner runs 150m. When athlete returns from run partners switch, and continues where partner left off. Finish all KB Swing before moving to slam balls. |
| Additional: |
|
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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