WOD – Wednesday 15 July 2015
CrossFitStrength & CompetitionRest and Recovery
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- Skill and Strength:
Every minute, on the minute, for 15 minutes:
Minute 1: 40 Double-Unders
Minute 2: 6-8 Strict L-Seated Ring Pull-Ups
Minute 3: 3-4 Wall Climbs - WOD:
Four sets for max reps against a 3 minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.
- A:
Bench Press
* Set 1: 50% of possible 1RM x 5 reps
* Set 2: 75% of possible 1RM x 3 reps
* Set 3: 85% of possible 1RM x 1 rep
* Set 4: 90-95% of possible 1RM x 1 rep
* Set 5: Test 1RM
* Set 6 (optional): Exceed Set 5 weight - B:
Take 5-8 minutes to build to a 3RM Overhead Weighted Pistol (barbell)Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.
You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.
- C:
For max reps:
Bench Press x Max Reps @ 85% of todayâs 1RM
Complete 2 sets. Rest 3-4 min between each set - D:
Complete 120 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (10/7.5 kg) x Max Reps
Rest EXACTLY 60 seconds
Goal is 3 sets or fewer. Note total sets taken and total time to complete 120 reps.
- 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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