WOD – Monday 24 October 2016
Part 1:
Power Clean
5 – 5 – 5
Part 2:
Elizabeth
15-12-9
Power Clean
Box Dips
Part 1:
Power Clean
5 – 5 – 5
Part 2:
Elizabeth
21-15-9
Clean (135/95lbs)
Ring Dip
Part 1:
Power Clean
5 – 5 – 5
Part 2:
Elizabeth
21-15-9
Squat Clean (135/95lbs)
Ring Dip
To be done 30 minutes before class
Back Squat
5-5-5-5-5
– Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/14
Do Beyond Rx’d programming for the day.
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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