WOD – Friday 6 July 2018
AMRAP 15 min.
200-m DB Farmers Carry (50/35 lb.)
21 Anchored Sit-ups
15 DB Front Squats
9 Handstand Push-ups
PART 1:
To be done 30 minutes before class
For time:
10-8-6-4-2
Shoulder to overhead (225/155)
Bar facing burpees
– Try to hit as many of the barbell sets unbroken. Bar comes from on the ground, so there is a natural penalty for dropping it. Scale the weight if 10 unbroken is not possible. Goal is to finish under 7 minutes, with elite times well under 5 minutes.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.
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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