Blog

Please note: No Beach WODs today!

Max rep Back Squat
10 Tall Box Jumps
20 Kettlebell Swings
30 Wall Balls
40 Double Unders

PART 1:
To be done 30 minutes before class

Every minute for 10 minutes:
1 Power snatch
1 Hang squat snatch
1 Squat snatch
– Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10 or 5lbs. Catching the power snatch below parallel is a miss. Compare to 7/9.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 7 minutes:
10 Sumo deadlift high pull (135/95)
10 Push press (135/95)

– Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be harder than you think…..

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.