18 Sep WOD – Friday 18 September 2015
WodBlog | Admin- Skill and Strength:
Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor) - WOD:
In teams of two, with only one person working at a time, perform 30 reps each for time of:60/45kg Ground to OverheadImmediately followed by…In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.
- A:
Every 90 seconds, for 18 minutes (4 sets):
Interval 1: 1 Legless Rope Climb (15?)
Interval 2: 6/4 x (Muscle-Up + 2 Ring Dips)
Interval 3: Max Distance Handstand Walk in 45 Seconds
SCORE HANDSTAND WALK DISTANCE
- Jackie:
1000m Row, 50 thrusters, 30 Pull ups â For Time - DT:
Five rounds for time of:
12 Deadlifts (75kg/50kg)
9 Hang Power Cleans (75kg/50kg)
6 Shoulder to Overhead (75kg/50kg)
Rest until the running clock reaches 24:00, and then… - D:
For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″) - Optional Additional Conditioning Session:
This session is best performed 3-4 hours prior to or following today’s primary session.30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
- 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.