WOD – Monday 24 July 2017
5 Rounds
15sec Thrusters (115/75lbs)
Rest 45 seconds
15sec Weighted Pullups (35/25lbs)
Rest 45 seconds
15sec Burpees
Rest 45 seconds
PART 1:
To be done 30 minutes before class
For time:
30 muscle ups
– Rest 5 minutes –
For time:
30 Squat snatch (135/95)
– goal is to complete each in under 5 minutes, with great times being under 3 minutes.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
20 Ring row
15 Toes to bar (strict)
10 Triple unders
– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.
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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