13 May WOD – Friday 13 May 2016WodBlog | Admin
- Skill and Strength:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
5 Power Snatches (70/50 kg)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (60/40kg)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (50/30 kg)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
- 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.