WOD – Wednesday 19 August 2015
CrossFitStrength & CompetitionRest and Recovery
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We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za
- Strength:
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds - WOD:
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots (10/6kg)
30 Double-Unders
- A:
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ - B:
Every minute, on the minute:
Back Squat
Set 1: 40% x 1 rep
Set 2: 50% x 1 rep
Set 3: 60% x 1 rep
Set 4: 70% x 1 rep
Set 5: 80% x 1 rep
and then…
Every 2 minutes
Sets 6-8: 85% x 3 reps - C.1:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24?/20?)
15 Deadlifts (100/70kgs)
20 Pull-Ups
25 Wall Ball Shots (20/10 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately. - C.2:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24?/20?)
15 Deadlifts (100/70kgs)
20 Pull-Ups
25 Wall Ball Shots (20/10 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
- 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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