WOD – Friday 8 September 2017
In the first 5min perform:
600m Row
500m Run
In the second 5min perform:
500m Row
400m Run
30 KB Swings (24/16kgs)
In the third 5min perform:
400m Row
300m Run
40 Alt DB Snatch (45/25lbs)
To be done 45 minutes before class
For time:
21-15-9
Overhead squat (205/140)
Ring HS push up
– Goal is develop capacity in a high skill, heavy weight conditioning workout. Expect 10-15 minutes on this. A good strategy is to try 7-7-7 on the 21’s, 5-5-5 on the 15’s, and 3-3-3 on the 9’s.
Do Beyond Rx’d programming 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.
No Comment