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29 August | WodBlog | Admin

WOD – Monday 29 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 7min

    3 Hang Power Snatch
    9 Wall Ball

  • WOD:

    AMRAP 7min

    3 Power Snatch (135/95lbs)
    9 Wall Ball (20/14lbs) — 11/9ft target

  • WOD:

    AMRAP 7min

    3 Power Snatch (155/115lbs)
    9 Wall Ball (20/14lbs) — 11ft target

  • WOD:

    Do Beyond Rx’d programming for the day.
    Rest 20 minutes
    “T.J.”

    For time:
    10 Bench press (185/125)
    10 Strict Pull ups
    Max Reps Thruster (135/95)
    – repeat until you reach 100 reps of thrusters

    NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of rounds.

  • 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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