WOD – Wednesday 5 August 2015
CrossFitStrength & CompetitionRest and Recovery
- WOD:
In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Barbell Ground to Overhead 60/35kg
10 Chest to Bar Pull-Ups
200 Meter Sprint
- A:
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then… - B:
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (90/65 kg)
8/6 Strict Handstand Push-Ups
Rest exactly 4 minutes, and then… - C:
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (125/80 kgs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then… - D:
Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (60/45 kg)
8 Ring Dips
- 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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