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20 July | WodBlog | Admin

WOD – Wednesday 20 July 2016

CrossFitRest and Recovery
  • Strength and Skill:
    Five sets of:
    Push Press x 3 reps
    Rest as needed

    Build to today’s heaviest triple.
    Focus on string midline and driving through the heels.

  • WOD:
    Complete as many rounds and reps as possible in 9 minutes of:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Presses (60/45 kgs)
    9 Ring Dips

  • 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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