WOD – Wednesday 27 September 2017
100 KB Swing (32/24kg)
Every time you put the KB down, perform 100m Front rack walk with KB
Rest 2min
800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings
PART 1:
To be done 30 minutes before class
For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)
– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 30 minutes
3 rounds for time:
200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 8/19, use a heavier object, carry it in a different style, or the same from last time and go faster.
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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