WOD – Thursday 17 September 2015
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- WOD:
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets.
- A:
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%
Hold your receiving position for 1-2 full seconds before recovering your feet. - B:
Ten sets of:
Back Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 85%
*Set 4: 3 reps @ 80%
*Set 5: 3 reps @ 85%
*Set 6: 2 reps @ 90%
*Set 7: 5 reps @ 80%
*Set 8: 5 reps @ 80%
*Set 9: 5 reps @ 80%
*Set 10: 5 reps @ 80%
Rest exactly 2 minutes between sets. - C:
I.
For time:
50 Calories of Assault Bike/row
Rest until the running clock reaches 5:00, and then:II.
Three rounds for time of:
50-Foot Handstand Walk
10 Squat Snatches (135/95 lbs)
Rest two minutes, and then: - D:
For completion, not time:
20/15 Strict Supinated-Grip Pull-Ups
400 Meter Farmerâs Carry (50kg/35kg per hand – walk at normal pace, don’t run)
20/15 Strict Supinated-Grip Pull-UpsSCORE FARMER’S CARRY
- 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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