WOD – Tuesday 11 October 2016
6 Rounds:
6 DB Front Squat
8 DB Hang Power Clean
10 DB Feet-anchored Situps
8 Rounds:
6 DB Front Squat (55/35lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps
8 Rounds:
6 DB Front Squat (65/45lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps
To be done 45 minutes before class
Front Squat
5-5-5-5-5
– Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/3.
Push Press
5-5-5-5-5
– Build to a heavy 5 and hold the same weight across the 5 working sets
Do Beyond Rx’d programming for the day.
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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