WOD – Friday 7 December 2018
AMRAP 12 min.
6 Front-Rack Lunges (185/135 lb.)
12 Deadlifts
PART 1:
To be done 45 minutes before class
Deadlift
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
4 Rounds for time:
30 GHD sit us
30 Pull-ups
-Goal is to finish under 10 minutes, with great times closer to 8 minutes. Try to keep the GHD sit ups unbroken, and only 1 or 2 breaks on the pull ups.
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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