15 Jan WOD – Monday 15 JanuaryWodBlog | Admin
15 Deadlifts (185/135 lb.)
18 GHD Sit-ups
21 Wall-Ball Shots (20/14 lb.)
21 GHD Sit-ups
24 Wall-Ball Shots
24 GHD Sit-ups
27 Wall-Ball Shots
To be done 45 minutes before class
100 DB Bench (70/50)
-Every break, perform 20 ring rows before continuing
3 rounds for quality:
25 Hip extensions (25/15)
-If you are unable to do 25 consecutive and controlled reps, then scale to no extra loading.
Do the gym programming (RX’d or competitor) for the day.
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.