WOD – Tuesday 18 July 2017
6-5-4-3-2-1
Hang Power Snatch (135/85lbs)
Chest to Bar Pullup
6-5-4-3-2-1
Front Squat (155/115lbs)
Toes to Bar
6-5-4-3-2-1
Deadlift (225/155lbs)
Handstand Pushup
1 Mile Run
PART 1:
To be done 30 minutes before class
3 rounds for time:
40 KB swing (53/35)
20 Pull ups (Chest to bar)
400m run
– Goal is to finish in under 14 minutes. Can you get all the KB swings unbroken?
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly. Compare to (6/30).
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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