Tuesday 27 November 2018
3 rounds
2 min. Burpee Broad Jumps
2 min. Barbell Wipers (95/65 lb.)
2 min. DB One-Arm OH Squats (65/45 lb.)
To be done 60 minutes before class
For time:
21-15-9
Overhead squat (135/95)
Ring dip
Rest 6 minutes
For time:
9-15-21
Thruster (95/65)
Row calories
– Goal is to finish each couplet under 5 minutes, with great times around 3 minutes.
Do the gym programming (RX’d or competitor) for the day.
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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