WOD – Wednesday 16 August 2017
80 pullups
Every time you break, perform 5 over/unders
40 chest to bar pullups
Every time you break, perform 5 over/unders
20 strict pullup
Every time you break, perform 5 over/unders
PART 1:
To be done 30 minutes before class
On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes. Compare to 7/31.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)
– Goal is to finish in a few sets as possible. How far can you go without setting the KB down?
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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