WOD – Wednesday 10 January 2018
10 Over Unders (24/20 in.)
10 x 3-Point Shuttle Runs (20 m)
10 Deadlifts (225/155 lb.)
To be done 45 minutes before class
– Use the heaviest weight possible on each set.
100 Chest to bar pull ups
-This will be an interesting test as we have just done a lot of pulling over the last few days. How well do you do these fatigued?
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
25 Hip extensions
25 Back extensions
25 Hip & Back extension
– Goal is to complete all 75 reps 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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.