WOD – Tuesday 22 August 2017
4 rounds
1min hip extension
1min handstand walk
1min box jump (20″)
1min burpee
1min rest
PART 1:
To be done 45 minutes before class
Snatch-grip Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Sumo Deadlift
3-3-3-3-3
-Use the heaviest weight you can for each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly. Compare to 7/18.
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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