WOD – Wednesday 11 April 2018
AMRAP 15 minutes
8 Ring Muscle-ups
20 Shoulder to Overhead (115/75 lbs)
PART 1:
To be done 30 minutes before class
Press
3-3-3-3-3
-Use the heaviest weight possible on each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
3 Rounds for Quality:
50 GHD Sit up
25 Strict HSPU
– Goal is to finish each movement, each round, in as few sets as possible
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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