WOD – Wednesday 15 August 2018
21-15-9
Ring Push-ups
Alt. Pistols
Parallette Lateral Jumps (double reps)
PART 1:
To be done 45 minutes before class
4 Rounds for reps:
1 min Row for calories
1 min Push press (95/65)
1 min SDHP (95/65)
1 min Ring dip
– Goal is to get at least 80 reps per round. Try to get as close to 20 reps on each movement, each round.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For quality:
50 Strict pull ups
– Goal is to complete the 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.
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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