WOD – Monday 12 December 2016
Part 1:
1 Hang Power Snatch
2 OH Squat
Every 3min 5 Rounds
Part 2:
Power Snatch
AMRAP 2min
Rest 2min
Power Snatch
AMRAP 2min
Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds
Part 2:
Power Snatch @ 65% above
AMRAP 2min
Rest 2min
Power Snatch @ 45% above
AMRAP 2min
Part 1:
1 Hang Squat Snatch
2 OH Squat
Every 3min 5 Rounds
Part 2:
Power Snatch @ 70% above
AMRAP 2min
Rest 2min
Power Snatch @ 50% above
AMRAP 2min
Do Beyond Rx’d programming for the day.
Rest 10 minutes
On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders
– Goal is to complete each set unbroken with the minute. Start with a (20/14#) ball if you did not previously complete this on October 10th, and complete the work without timing out. For those that did complete this, its time to progress up to a heavier ball. Start with 20 wallball reps per round if this is your first time using a 30# ball.
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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