WOD – Tuesday 10 July 2018
3 rounds
15 Deadlifts (265/185 lb.)
30-sec. Barbell Hold at top of Deadlift
20 DB Push-ups
1-min. DB Plank Hold
PART 1:
To be done 30 minutes before class
Every minute for 10 minutes
3 Deadlift
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 Rounds for time:
20 GHD sit ups
1 L-sit Rope climb
– Goal is to finish under 10 minutes. Because it is only 1 climb per round, try to keep this as challenging a variation as possible. As a reminder, the L-sit rope climbs will start and finish in the seated position.
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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