WOD – Wednesday 4 July 2018
DALLAS 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts (155/115 lb.)
7 Box Jumps (24/20-in. box)
Then, 5 minutes of:
Turkish Get-ups (40/20-lb. dumbbell)
Then, 5 minutes of:
7 Snatches (75/45 lb.)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
Rest 1 min. between stations
PART 1:
To be done 45 minutes before class
Hang Power Snatch
3-3-3-3-3-3-3
– Use the heaviest weight possible on each set.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)
– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position.
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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