WOD – Friday 3 August 2018
Skill & Strength
Work up to heavy 1-rep Cluster
WOD
30 Burpee Knees-to-Elbows
22 Clusters (155/115 lb.)
26 Burpee Knees-to-Elbows
12 Clusters
PART 1:
To be done 45 minutes before class
On the minute for 20 minutes:
1 Clean & Jerk
â Build in weight across the 20 minutes.
PART 2:
Do the gym programming (RXâd or competitor) for the day.
Later in the day,
5 Rounds for time:
100m swim
â rest 2 minutes
â Goal is to finish each round in under 2 minutes or faster. Find a pool (or the ocean!) and enjoy the summer weather!
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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