WOD – Friday 29 June 2018
EMOM 5 min.
5 Push Presses
EMOM 5 min.
2 Push Presses + 3 Push Jerks
EMOM 5 min.
5 Push Jerks
PART 1:
To be done 30 minutes before class
Strict Handstand Push up
3-3-3-3-3
– Use the largest deficit possible on each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
20 overhead squat (135/95)
100 double unders
-rest 2 minutes-
-Goal is to finish each round as fast as possible in a sprint style of effort. The workout is even better if you can a friend to do a you-go, I-go format, switching every round.
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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