23 May WOD – Wednesday 23 May 2018WodBlog | Admin
21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk
To be done 30 minutes before class
As many reps as possible in 15 minutes:
5 squat cleans (205/135)
50ft. HS walk
20 GHD sit ups
50ft. HS walk
– Goal is to get 5+ rounds. Set up your bar 50ft away from the GHD and HS walk between movements, as the ideal set up.
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.
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.