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19 July | WodBlog | Admin

WOD – Tuesday 19 July 2016

CrossFitRest and Recovery
  • Strength and Skill:
    Every two minutes, for 20 Minutes (10 sets):
    High Hang Clean + Hang Clean

    Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today and get under the bar into a squat as fast as possible!

  • WOD:
    For time:
    Row 1000 Meters/ Run 1600m
    20 Hang Power Cleans (80/55 kgs)
    150 Double-Unders

  • 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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