WOD – Monday 12 November 2018
5 rounds
15 Sumo Deadlift High Pulls (115/75 lb.)
75-ft. Handstand Walk
*Every minute, perform 20 Plate Lateral Jumps (45-lb. plate)
PART 1:
To be done 30 minutes before class
For time:
30 Sandbag over shoulder (150/100)
– Use a stone if you do not have access to a sandbag, and scale the weight if you anticipate not being able to finish under 5 minutes.
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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