WOD – Monday 31 December 2018
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg)
While P2 Performs:
AMRAP cal. Row
Switch
Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (135/95 lb.)
While P2 Performs:
AMRAP cal. Row
Switch
PART 1:
To be done 45 minutes before class
Back Squat
2-2-2-2-2-2
– Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
3 rounds for quality:
20 Stiff-leg deadlift (Snatch Grip)
20 Ring rows (as difficult as possible)
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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