WOD – Wednesday 19 October 2016
6 Rounds
100m Single Arm DB Farmers Carry
8 DB Alternating Arms Power Snatch
10 DB Row in Plank
8 Rounds
100m Single Arm DB Farmers Carry (45/25lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank
8 Rounds
100m Single Arm DB Farmers Carry (55/35lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank
PART 1:
To be done 30 minutes before class
Clean & Jerk
3-3-2-2-1-1-1
NOTE: Build to a heavy single rep for the day. There is a strict 3 misses and you are out rule for this. Miss the same weight 3 times and you are done. Go down in weight if you need to finish your reps.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
Each part for time:
@ 0:00 (keep a running clock)
60 cal Assault bike
@5:00
30 Thruster (155/115)
@10:00
800m Sprint
@15:00
30 Power Snatch (155/115)
NOTE: Goal is to get your best score on each section. Each section should be done well before the 5 minute mark to move on to the next piece. If you run out of time, start the next section immediately, and mark how far you got in the previous one.
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.
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