WOD – Wednesday 7 December 2016
0-5min Perform:
3 Rounds
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats
5-10min Perform:
3 Rounds
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats
10-20min Perform:
AMRAP (10min)
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups
0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
5-10min Perform:
3 Rounds
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10-20min Perform:
AMRAP (10min)
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)
0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
5-10min Perform:
3 Rounds
10 DB Step Ups (55/35lbs) (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
10-20min Perform:
AMRAP (10min)
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
10 DB Step Ups (55/35lbs) (24″)
PART 1:
To be done 30 minutes before class
Snatch Pull – Full Snatch – Hang Snatch
7×1
– Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy reps means the weight is too heavy.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for time:
12 Hang squat clean thruster (145/105)
400m run
– Pick a weight in which at least one round can be done unbroken. Goal is under 10 minutes, but shoot for 8 minutes, so you have to really push for fast runs and unbroken rounds.
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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