WOD – Friday 18 August 2017
AMRAP 12min
1min squat hold holding KB (16/12kg)
10 broad jumps
20 walking lunges
To be done 30 minutes before class
As many reps as possible in 12 minutes:
9 DB Deadlift (60/40)
6 Burpees
3 DB Power clean (60/40)
– Goal is to get at least 12 rounds, with great scores at 14+. Only one head of each DB needs to touch the ground on each rep.
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.
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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