We’re testing out a new WOD post layout, where we highlight pieces for working on mindset, nutrition, movement (the WOD), and your recovery. Hopefully you like it and get more out of it!
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Mindset:
“Don’t tell people how to do things; tell them what to do and let them surprise you with their results.”
— George S. Patton
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Nutrition:
Green apples make a great pre-workout snack. They are low in sugar, easy to digest and have a natural source of energy. Many people eat green apples in the morning instead of having a cup of joe (crazy, right?)
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Movement:
A. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
Banded OH stretch
B. Skill: Total 1 min in each positions
Hollow Hold
Arch Hold
Plank Hold (elbows)
L-sit (hanging, paralettes, between boxes)
C. WOD:
“Popeye”
20 min AMRAP
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (53/35)
Scale = RX PU or banded
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Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
Foam roll lats
