WOD – Monday 8 October 2018
50 DB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1-k Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 DB Suitcase Deadlifts (R)
Dumbbell Load: 65/45 lb.
PART 1:
To be done 60 minutes before class
Deadlift
5-3-3-1-1
â Build to a heavy single for the day
Snatch grip Deadlift
3-3-3-3-3
â Use the heaviest weight you can for each set.
Stiff leg Deadlift
8-8-8
â Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RXâd or competitor) for the day.
Rest 10 minutes,
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) 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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