WOD – Friday 19 May 2017
7 Rounds
45sec Row
15sec Rest
45sec DB Push Press (55/35lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest
PART 1:
To be done 45 minutes before class
Back squat
1 rep max
– Establish a 1 rep max back squat. No more than 3 failed attempts at a weight.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
15 Good morning (use around 40% of 1RM Back squat)
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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