WOD – Monday 7 August 2017
Part 1:
Work up to a heavy 1 rep deadlift
Part 2:
1 deadlift
EMOM 20min
PART 1:
To be done 30 minutes before class
For time:
30 strict Muscle-ups
– Goal is to finish under 10 minutes, with great times being under 5 minutes. 15 minute cap.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
4 Rounds for time:
25 GHD sit ups
3 Rope climbs (15ft.)
400m run
– Goal is to finish under 14 minutes. Consider scaling the GHD to the parallel range of motion if you haven’t been on it in a while.
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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