WOD – Tuesday 26 June 2018
6-9-12-18
Burpee Box Jump Overs (24/20 in.)
200-m Front-Rack Barbell Carry (155/115 lb.)
45-sec. Front-Rack Barbell Hold
PART 1:
To be done 30 minutes before class
Hang Power Snatch
2-2-2-2-2
â Use the heaviest possible weight on each set.
PART 2:
Do Beyond Rxâd programming for the day.
Later in the day
4 Rounds for individual times:
400m Sprint
â Rest 3 minutes
â Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?
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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