WOD – Friday 21 September 2018
10 rounds
10 x 20-m Shuttle Runs
10 KB Swings (24/16 kg)
10 KB Single-Arm Shoulder-to-Overheads
PART 1:
To be done 30 minutes before class
For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)
– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.
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.
No Comment