WOD – Wednesday 23 May 2018
3 Rounds
21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk
PART 1:
To be done 30 minutes before class
As many reps as possible in 15 minutes:
5 squat cleans (205/135)
50ft. HS walk
20 GHD sit ups
50ft. HS walk
– Goal is to get 5+ rounds. Set up your bar 50ft away from the GHD and HS walk between movements, as the ideal set up.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.
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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