WOD – Tuesday 12 September 2017
8 rounds
Perform 1 round every 2min
3 Shoulder to Overhead (185/125lbs)
6 DB Hang Power Clean (50/35lbs)
9 Deadlift
PART 1:
To be done 45 minutes before class
Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 20 minutes
As many reps as possible in 12 minutes:
1-2-3-4-5…..
Strict Muscle up
Power clean (225/155)
– Ladder up as high as possible in the rep scheme in 12 minutes. Continuing adding reps after each completed round.
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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