WOD – Monday 11 September 2017
6 Rounds
200m Run
12 Back Squat (135/95lbs)
6 Hang Power Snatch
PART 1:
To be done 45 minutes before class
3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 30 minutes
On the minute for 10 min:
20m Prowler sled sprint (heavy)
– Goal is to have the all-out sprint take 20-25 seconds each time.
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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