WOD – Monday 27 August 2018
5 Rounds
9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.
PART 1:
To be done 30 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent. Compare to 7/13.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly.
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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