02 Oct WOD – Monday 2 October 2017WodBlog | Admin
Min 1: 15/10cal Row
Min 2: 20 Box Jumps (24/20″)
Min 3: 15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (32/24kg)
To be done 30 minutes before class
– Use the heaviest weight you can for each set.
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
4 rounds for individual times:
– Rest 4 minutes between rounds
– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.
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.