WOD – Friday 11 November 2016
4 Rounds
100m MB Carry
10 Bulgarian Lunge
2 Rounds
200m MB Carry
10 Lateral Step Ups and Over the Box
4 Rounds
100m MB Carry (20/14lbs)
10 Pistols
2 Rounds
200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (20”)
4 Rounds
100m MB Carry (30/20lbs)
10 Weighted Pistols
2 Rounds
200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (24”)
PART 1:
To be done 30 minutes before class
3 Rounds For time:
10 GHD sit ups
10 Power Snatch (155/105)
10 GHD sit ups
10 Burpees
– Goal is to finish under 10 minutes. No time cap, lower the weight on the snatches if needed.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
High Hang Snatch + 2 Overhead Squats
1-1-1-1-1-1-1
– Hit some warm up sets and then you get 7 attempts to establish the heaviest weigh you can for the barbell complex. It is a full snatch in which you must receive the bar below parallel.
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.
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