WOD – Wednesday 19 December 2018
40 DB Hang Squat Cleans
30 Inverted Ring Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman-makers
DB Load: 50/35 lb.
PART 1:
To be done 30 minutes before class
For time:
18-27-36
GHD sit ups
12-18-24
Burpee to target
6-9-12
Ring Muscle up
-Goal is to finish under 10 minutes. Be smart and break sets earlier, knowing this is an ascending rep scheme.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
3 rounds for quality:
15 Bulgarian split squat (each leg, DB’s in the front rack position)
15 Reverse Hyper (moderate loading)
-Substitute weighted hip extensions, if you do not have access to a reverse hyper.
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.
No Comment