WOD – Monday 28 August 2017
100m KB overhead carry (24/16kg)
10 KB swing
100m row
200m KB overhead carry
20 KB swing
200m row
300m KB overhead carry
30 KB swing
300m row
400m KB overhead carry
40 KB swing
400m row
PART 1:
To be done 30 minutes before class
Strict Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes
– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction. Compare times to 8/11.
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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