WOD – Friday 2 September 2016
- WOD:
AMRAP 20min40 DB Snatch
10 Step Ups
30 DB Snatch
20 Step Ups
20 DB Snatch
30 Step Ups
10 DB Snatch
40 Step Ups
- WOD:
AMRAP 20min60 DB Snatch
10 Box Jumps (24/20″)
50 DB Snatch
20 Box Jumps
40 DB Snatch
30 Box Jumps
30 DB Snatch
40 Box Jumps
20 DB Snatch
50 Box Jumps
10 DB Snatch
60 Box Jumps* Use a DB 1/4 of your BW
- WOD:
AMRAP 20min60 DB Snatch
10 Box Jumps (24/20″)
50 DB Snatch
20 Box Jumps
40 DB Snatch
30 Box Jumps
30 DB Snatch
40 Box Jumps
20 DB Snatch
50 Box Jumps
10 DB Snatch
60 Box Jumps* Use a DB 1/4 of your BW
-
To be done 45 minutes before class
Snatch
2-2-2-2-2-2Do Beyond Rx’d programming for the day.
NOTE: Spend some time hitting some heavy snatch doubles today. Do not touch and go. All 6 working sets should be at heavy weights. If the weights are moving well, consider taking it to singles and continuing to add weight.
- 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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