WOD – Friday 25 November 2016
Gymnastics
Pullup
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 65/45lbs
Gymnastics
Kipping + Chest to Bar Pullups
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 95/65lbs
Gymnastics
Max Chest to Bar Pullup
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 135/95lbs
PART 1:
To be done 30 minutes before class
Snatch
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for time:
7 Power snatch (165/115)
7 Burpee bar muscle ups
– Goal is to finish in under 6 minutes. You are gonna have to move fast!
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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