05 Aug WOD – Friday 5 August 2016WodBlog | Admin
10 Power Snatch
10 DB Front Squat
10 Power Snatch (95/65lbs)
10 DB Front Squat (55/35lbs)
13 Power Snatch (115/75lbs)
13 DB Front Squat (65/45lbs)
- Part 1:
To be done 30 minutes before class
NOTE: Build to a heavy triple and hit that same weight for all 5 working sets.
— Do Beyond Rx’d programming for the day. —
Rest 10 minutes
- Part 2:
2 Rounds for Quality:
40 Hip extensions
30 Chest to bar pull ups
20 Handstand push ups
NOTE: Goal is to rest as needed to complete each unbroken. Consider using a 15lb/25lb/35lb plate on the hip extensions if those are not enough of a challenge. Also consider doing strict HSPU if 20 kipping reps is easy for you.
- 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.