WOD – Monday 26 November 2018
Weighted Pull-ups
5-4-3-2-1
PART 1:
To be done 45 minutes before class
Power Snatch
7 x 1
â Build to a heavy single for the day
Deadlift
7 x 3
â Build to a heavy triple for the day
PART 2:
Do the gym programming (RXâd or competitor) for the day.
Later in the day,
Each for time:
2 x 800m Run
Rest 3 minutes after each
2 x 400m Run
Rest 90 seconds after each
2 x 200m Run
Rest 45 seconds after each
â Goal is to have a faster pace on each run, always finishing with a faster time than the previous effort. Start with a conservative, but
challenging, pace on that first 800m.
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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