WOD – Tuesday 19 June 2018
For time:
50 D-Ball Slams
50 D-Ball Hug Squats
50 D-Ball Over-the-Shoulder Tosses
(30/20 lb.)
PART 1:
To be done 30 minutes before class
Deadlift
3-3-3-3-3
– Use the heaviest weight possible on each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
400m odd object carry (100/70)
-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.
For time:
200m Farmer carry (BW/.75 BW – each hand)
For time:
100m Yoke carry (500/350)
-Goal is to carry some heavy stuff. It doesn’t get much more functional then moving large loads, long distances, quickly!
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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