WOD – Wednesday 6 June 2018
AMRAP 7 min.
Buy-in: 60 KB Swings (32/24 kg)
6 Hang Squat Snatches (115/75 lb.)
6 HSPUs
Rest 2 min.
AMRAP 6 min.
Buy-in: 40 KB Swings (32/24 kg)
6 Hang Power Snatches (115/75 lb.)
6 HSPUs
PART 1:
To be done 30 minutes before class
5 rounds for reps:
In 2 minutes,
7 Weighted pull ups (50/35)
Max Burpee Box jumps (30”/24”)
-Rest 1 minute-
– Goal is get at least 1 minute of Burpee box jumps in each round. Scale the weight on the pull up if needed. Your score is the total number of Burpee box jumps.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.
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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