WOD – Wednesday 19 July 2017
5 Rounds
25 Back Squat (115/75lbs)
100m Barbell Walk (on back)
* Each round is performed unbroken.
PART 1:
To be done 30 minutes before class
Overhead squat
5-3-3-1-1-1
– Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For total reps:
1 min of Double unders
1 min of DB snatch (50/35)
2 min of Double unders
2 min of DB snatch (50/35)
3 min of Double unders
3 min of DB snatch (50/35)
– Goal is to accumulate as many reps as possible. Some goals to shoot for: Double unders – 100, 150, 200; DB snatch – 20-40-60.
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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