WOD – Tuesday 27 February 2018
AMRAP 10 minutes
3 DB Front Squats
3 DB Thrusters
3 DB Squat Cleans
NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.
***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
3 Rounds for time:
27/21 cal Row
21 Pull-ups (chest to bar)
15 Deadlift (275/185)
-Goal is to practice pacing and breaking sets through a workout that contains a lot of redundancy. Muscular fatigue will likely be the limiting factor here, as all 3 movements involve some sort of pull. We are looking to go under 10 minutes on this.
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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