WOD – Tuesday 28 August 2018
5 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)
To be done 45 minutes before class
3-position Clean & Jerk
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10 minutes:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
– Goal is to complete more reps than on 7/17.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.