WOD – Tuesday 9 January 2018
18 OH Plate Lunges (25/15 lb.)
12 Ring Rows
Straight into a 90-sec.
Hold at the top of the
To be done 60 minutes before class
As many reps as possible in 20 minutes:
10 Ring Muscle ups
– Goal is to get 5+ rounds. If you are proficient with muscle ups, how many rounds can you complete unbroken?
100 GHD Sit up
– Scale to 50 reps if you have not reached that many reps by 2 minutes.
Do the gym programming (RX’d or competitor) for the day.
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.