WOD – Monday 25 June 2018
Part 1
Work up to a Heavy 4-rep OH Walking Lunge
Part 2
12 minutes
Odd min.: 6 OH Walking Lunges (135/95 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)
PART 1:
To be done 30 minutes before class
Back Squat
3-3-3-3-3
– use the heaviest weight possible on each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups
– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU, if needed.
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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