28 Aug WOD – Friday 28 August 2015WodBlog | Admin
Six sets of:
Set 1: 6 reps
Set 2: 4 reps
Set 3: 2 reps
Set 4: 6 reps
Set 5: 4 reps
Set 6: 2 reps
(Loading example: 80 x 6, 100 x 4, 120 x 2, 140 x 6, 160 x 4, 180 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…
Three rounds for time of:
40 Kettlebell Swings (24/16 kg)
Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep @ 70%
Five rounds for time of:
7 Snatches (155/105 lbs)
14 Box Jump-Overs (24″/20″)
20 minutes of dedicated passive or static stretching
- 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.