WOD – Tuesday 10 July 2018
15 Deadlifts (265/185 lb.)
30-sec. Barbell Hold at top of Deadlift
20 DB Push-ups
1-min. DB Plank Hold
To be done 30 minutes before class
Every minute for 10 minutes
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
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.
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.