06 Jun WOD – Wednesday 6 June 2018WodBlog | Admin
AMRAP 7 min.
Buy-in: 60 KB Swings (32/24 kg)
6 Hang Squat Snatches (115/75 lb.)
Rest 2 min.
AMRAP 6 min.
Buy-in: 40 KB Swings (32/24 kg)
6 Hang Power Snatches (115/75 lb.)
To be done 30 minutes before class
5 rounds for reps:
In 2 minutes,
7 Weighted pull ups (50/35)
Max Burpee Box jumps (30”/24”)
-Rest 1 minute-
– Goal is get at least 1 minute of Burpee box jumps in each round. Scale the weight on the pull up if needed. Your score is the total number of Burpee box jumps.
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.
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.