WOD – Monday 18 September 2017
10 Thrusters (95/65lbs)
8 Thrusters (115/75lbs)
6 Thrusters (135/95lbs)
4 Thrusters (155/115lbs)
2 Thrusters (185/135lbs)
Rest 5min
HSPU Challenge
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
40-30-20-10
DB Step up (50#/35#)
Toes to bar
– Goal is to finish in 12 – 15 minutes. Be careful with big sets as this is a “grippy” workout.
For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders
– Goal is to complete the reps in as few sets as possible. Compare to (8/23).
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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