WOD – Monday 14 December 2015
CrossFitRest and RecoveryBeach WOD
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:
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots 10/5kg
600 Meter Overhead Carry (25/15kg plate)
200 Push-Ups
600 Meter Overhead Carry (25/15kg plate)
During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. (both partners perform the required burpee penalty)
*Burpees may be completed inside the gym at the end of each lap around the block.
** if the Plate touches the ground at any time, you must perform 10 burpees each
- 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.
- A:
4 rounds for time
Pushup x 15
Sand Sit ups x 20
Air Squats x 25 - B:
10 rounds for time
10 reverse lunges
1x shuttle run
5 burpees
1x Shuttle run
No Comment