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06 November | WodBlog | Admin

WOD – Friday 6 November 2015

CrossFitRest and Recovery

  • Strength:
    Every 2 minutes, for 24 minutes (6 sets of each):

    Station 1: Hang Clean + Power Clean + Clean
    (build to work as heavy as possible)

    Station 2: Ring Dips x 10-15 reps @ 2111

  • WOD:
    Against a 3-minute running clock, complete as many rounds through the following ladder:

    Hang Power Clean + 1 Front Squat
    Hang Power Clean + 2 Front Squats
    Hang Power Clean + 3 Front Squats

    Rest 3 minutes between sets, and complete a total of three sets.

    (Recommended weights: 80/55 kgs)

 

  • 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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