WOD – Friday 9 February 2018
AMRAP 8 minutes
25 Double-unders
25 DB Weighted Sit-ups (25/15 lb.)
Rest 1 min.
AMRAP 8 minutes
25 Box Jumps (24/20 in.)
25 Sit-ups
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 60 minutes before class
Overhead Squat
2-2-2
– Use the heaviest weight possible on each set. Pause at the bottom for 2 seconds on each rep.
“Heavy Nancy”
5 rounds for time:
400m Run
15 Overhead squats (155/115)
– Goal is hit the squats in nor more than 2-3 sets each round. Each round, or if you break a set, challenge yourself to squat snatch that first rep.
Do the gym programming (RX’d or competitor) 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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