WOD – Monday 23 April 2018
5 Rounds
4 Deadlift (315/205 lbs.)
12 DB Shoulder to Overhead (50/35 lbs.)
12 DB Front Squat
PART 1:
To be done 30 minutes before class
Deadlift (deficit)
7 x 1
– Build across the seven reps to a heavy single for the day. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
4 Rounds for Time:
4 Rope climbs (15’)
16 Burpee box jump overs (24”/20”)
– Goal is to finish under 10 minutes with fast times close to 8 minutes. Efficiency with the rope climb technique will help keep you moving on this workout and give the confidence to attack the rope even when your breathing is challenged.
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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