28 May WOD – Monday 28 May 2018WodBlog | Admin
30 GHD Sit-ups
15 Deadlifts (250/170 lb.)
To be done 30 minutes before class
3 rounds for time:
7 Power snatch (165/115)
7 Burpee bar muscle ups
– Goal is to finish in under 6 minutes. Scale the weight on the snatches if you would be unable to perform 7 reps unbroken when fresh. Keep this fast, as you have a long workout coming up in class.
Do the gym programming (RX’d or competitor) for the day.
50 hip extensions (25/15)
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.