WOD – Tuesday 17 April 2018
60 Double Unders
2 min. Handstand hold
50 Double Unders
2 min. Ring hold
40 Double Unders
2 min. Chin over bar hold
30 Double Unders
PART 1:
To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight possible on each set.
As many reps as possible in 7 minutes:
10 SDHP (135/95)
10 Push Press (135/95)
– Goal is to get at least 5 rounds. The weight should be light and allow for the first 2-3 rounds to be done in under 1 minute each.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Stiff-Leg Deadlift
10-10-10-10-10
-Use the heaviest weight possible on each set.
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.
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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