WOD – Friday 23 June 2017
AMRAP 30min
20 Weighted Pistols
20 Inverted Ring Rows
20 SDHP (115/75lbs)
20 Hip Extensions
To be done 30 minutes before class
Overhead squat (pause)
1-1-1-1-1
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.
Snatch balance
1-1-1-1-1
– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.
Every minute for 12 minutes
2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.
– Compare this to 6/6/2017. Use heavier weights than last time.
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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