31 May WOD – Wednesday 31 May 2017WodBlog | Admin
FITNESS TESTING #9
3 Front squat (225/155lbs)
AMRAP Muscle up for the remaining minute
To be done 30 minutes before class
3-position Clean & Jerk
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
Do Beyond Rx’d programming for the day.
Rest 20 minutes
3 rounds for time:
50 cal Row
40 cal Ski Erg
30 cal Assault Bike
– Goal is to finish under 21 minutes. Sub in 150 double unders if you do not have access to a Ski Erg.
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.