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18 July | WodBlog | Admin

WOD – Monday 18 July 2016

CrossFitRest and Recovery
  • WOD:

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:

    Run 400 Meters
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.*Team Score is total number of Rounds and repetitions completed as a team. Score separately the total number of 400m runs completed as a team.

  • 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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