WOD – Wednesday 22 August 2018
3 Rounds
Every 3 minutes perform:
100-m Farmers Carry (Heavy)
16 Hang Power Snatches (115/75 lb.)
PART 1:
To be done 30 minutes before class
5 Rounds for time:
20 Pull ups
20 Sandbag over shoulder (100/70)
– Goal is to finish under 11 minutes. How long can you stay unbroken on the pull ups?
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.
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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