WOD – Monday 30 July 2018
Isabel
30 Snatches (135/95 lb.)
Rest 5 min.
Annie
50-40-30-20-10
Double-unders
Sit-ups
PART 1:
To be done 30 minutes before class
Snatch
2-2-2-1-1-1-1
– Build to a heavy single for the day
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 rounds for quality:
5 Weighted bar muscle ups
OR
5 Strict ring muscle ups
– Use a medicine ball between the legs for the weighted bar muscle ups. Recommended to squeeze it between the feet so the kip can still be utilized effectively.
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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