WOD – Friday 7 July 2017
800m Run
50 KB Swing Unbroken (20/12kg)
Rest 1min
600m Run
40 KB Swing Unbroken
Rest 1min
400m Run
30 KB Swing Unbroken
Rest 1min
200m Run
20 KB Swing Unbroken
PART 1:
To be done 45 minutes before class
Hang Squat Snatch
2-2-2-2-2-2
â Use the heaviest weight you can for each set.
Back squat
5-3-3-1-1-1
â Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RXâd or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)
â Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position.
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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