WOD – Tuesday 25 July 2017
Split Squat
5-3-3-1-1-1
PART 1:
To be done 30 minutes before class
For time:
15-12-9
Deadlift (365/245)
Strict HS push up (6”/4” deficit)
– Goal is to finish under 10 minutes. Scale the loading if 5 reps is not possible.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
4 rounds for individual times:
1,000m Row
– Rest 90s
– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times Compare to (6/12)
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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