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20 April | WodBlog | Admin

WOD – Friday 20 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Box Jumps (24/20 inch.)
20 Single Arm DB OH Squat (RA) (45/25 lbs.)
40 Burpee
20 Single Arm DB OH Squat (LA)
30 Box Jumps

“Amanda”
For time:
9-7-5
Muscle up
Squat Snatch (135/95)
– Goal is to set a new PR on this workout. Great times are under 4 minutes. World class is under 3 minutes.
Rest 5 minutes
For time:
18-14-10
HS push up (strict)
Squat snatch (95/65)
– Goal is to finish in under double the time of your “Amanda” time. If “Amanda” didn’t go so well, under 8 minutes is good to shoot for.
Do the gym programming (RX’d or competitor) for the day.

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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