WOD – Friday 17 August 2018
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95 lb.)
HSPU
Inverted Rows
PART 1:
To be done 15 minutes before class
For quality:
HS walk and Triple under practice
– for 15 minutes, just practice these movements. Set a clock and have some fun.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
200m Farmer carry (70/50)
– Goal is to complete each round as fast as you can and with as few breaks as possible. Rest as needed between rounds. Use DB (preferably) or KB.
Rest 10 minutes
For time:
Bike 10,000 meters
-Complete a 10k on the Assault bike. Great times are under 15 minutes, goal is definitely sub 20 minutes.
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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