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13 July | WodBlog | Admin

WOD – Friday 13 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

 

5 minute AMRAP

 

25 Double-unders
10 DB Front-Rack Walking Lunges (50/35 lb.)
5 Candlesticks

 

Rest 1 min.

To be done 60 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
Every 4 minutes for 5 rounds:
– 200m Sprint
– Each effort is meant to be done fast and aggressive. Going on the 4 minutes will give us plenty of rest.
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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