WOD – Tuesday 4 September 2018
6 rounds
30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest
PART 1:
To be done 30 minutes before class
3 Rounds for time:
20 Toes to bar
10 Sandbag cleans (100/70)
– Goal is to finish in under 4 minutes. Attack this workout, fast and aggressive sets. Be quick on the bag, and work on having a fast turnover between reps there.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to 4/2/18.
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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