WOD – Monday 2 July 2018
FRAN
21-15-9
Thrusters (95/65 lb.)
Pull-ups
PART 1:
To be done 45 minutes before class
Front Squat
3-3-3
â Use the heaviest weight possible on each set. Bar starts from ground.
Push Press
3-3-3
â Use the heaviest weight possible on each set.
Thruster
3-3-3
â Use the heaviest weight possible on each set. Bar starts from ground.
PART 2:
Do the gym programming (RXâd or competitor) for the day.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)
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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