27 Oct WOD – Friday 27 October 2017WodBlog | Admin
6 Strict HSPU
6 1 MB Clean + 1 MB Front Squat
6 1 MB Front Squat + 1 Wall Ball
To be done 30 minutes before class
30 Power Snatch (185/135)
– Goal is to finish under 7 minutes, with really fast times under 5. If you were unable to complete the workout from Monday with power snatches at (185/135) in it, scale this to (155/105).
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
5 Rounds for time:
15 Bench press (135/95)
– Goal is to finish under 15 minutes, but shoot for under 13. The bench should be light and have the first few rounds unbroken.
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.