26 May WOD – Friday 26 May 2017WodBlog | Admin
FITNESS TESTING #8
Max Chest to Bar Pullup
20 Clean and Jerk
20 Snatch 135/95lbs
To be done 30 minutes before class
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.
Do Beyond Rx’d programming for the day.
Rest 15 minutes
30 Rope climbs (15ft.)
– Goal is to finish under 15 minutes. Athletes with good capacity here should always be able to get 2 climbs every minute. Efficiency (minimizing the number of pulls you need to get to the top) is the key here.
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.