WOD – Tuesday 6 November 2018
Buy-in: 2 min. Candlesticks
3 rounds
10 DB Power Snatches, alt. (50/35 lb.)
10 Over-unders
Buy-out: 2 min. Max Weighted Sit-ups
10-8-6-4-2
Power Clean (135/95)
20-16-12-8-4
Lateral bar over burpee
– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.
Rest 10 minutes
For time:
2-4-6-8-10
Bar muscle up
Box jump hurdle (24″/20”)
– Goal is to finish under 5 minutes. On the box jumps, you may not touch the box at any time.
Do the gym programming (RX’d or competitor) for the day.
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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