WOD – Monday 5 February 2018
AMRAP 12 minutes
25-ft. DB Walking Lunge (50/35 lb.)
8 Ring Dips
25-ft. DB Walking Lunge
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class
Hang Power Snatch
3 x Max Reps (185/125)
– Or use 75% of your 1RM if the suggested weight is above that.
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
As many reps as possible in 8 minutes:
12 KB swing
12 Toes to bar
12 Burpee box jump (24”/20”)
– Goal is 4+ rounds. We are looking for unbroken reps on the KB swing and toes to bar, and a consistent pace on the burpee box jumps.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.