WOD – Wednesday 28 June 2017
For time:
100 Single Arm Dumbbell Snatches (50/35lb)
80cal. Row
60 Bar-Facing Burpees
40 Muscle-Ups
To be done 45 minutes before class
Hang squat clean
3-3-3-3-3
â Use the heaviest possible weight on each set.
Jerk
3-3-3-3-3
â Use the heaviest possible weight on each set.
Do Beyond Rxâd programming for the day.
â After the workout, finish out the number of muscle ups cut off by the cap. Do these for quality. If exhausted, do transitions on low rings as a substitute, but get those reps in!
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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