WOD – Wednesday 17 August 2016
- WOD:
7 Rounds5 Hang Power Snatch
10 Unbroken Back SquatScore = Time
- WOD:
7 Rounds5 Hang Power Snatch (115/75lbs)
Max set unbroken Back SquatScore = Time – Total Reps
- WOD:
7 Rounds5 Hang Power Snatch (135/95lbs)
Max set unbroken Back SquatScore = Time – Total Reps
- Part 1:
To be done 30 minutes before class
Back squat
10×2NOTE: Perform 1 set of a heavy(ish) double on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s triples.
— Do Beyond Rx’d programming for the day.–
Rest 15 minutes
- Part 2:3 Rounds for quality:
25 Hip extensions (25/15)
20 Double KB swing (53/35)NOTE: Hold a plate for the hip extensions if the 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 20 reps in a row.
- 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.
No Comment