WOD – Tuesday 20 November 2018
50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (30/20 lb.)
200-m DB Farmers Carry
40 Sit-ups
PART 1:
To be done 30 minutes before class
10 Rounds for time:
15 Deadlift (135/95)
15 Push ups
-Goal is to finish as close to 10 minutes as you can, with great times sub 10. It’s tempting to be fast and aggressive on this one, but the
workout doesn’t really hit you until after round 5.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For Quality:
3 x 15 Reverse Hyper (Heavier loading than 11/7)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Glute Bridges
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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