WOD – Friday 22 September 2017
Sumo Deadlift
1-1-1-1-1-1-1
PART 1:
To be done 30 minutes before class
Hang Power Snatch
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
5 rounds for time:
400m Run
75 Double unders
– Goal is to complete as many rounds unbroken as possible. Finishing under 15 minutes is a good time to shoot for.
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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