WOD – Tuesday 19 September 2017
500m Row
Then perform:
3 Rounds
10 Power Snatch (115/75lbs)
10 Slamballs
Then perform:
500m Row
PART 1:
To be done 30 minutes before class
For time:
15-12-9
Bar Muscle up
Stone to shoulder
– Goal is to finish under 7 minutes. Males use a stone between 100# – 150#, Females 70# – 100#.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly. Compare to 8/22.
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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