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20 July | WodBlog | Admin

WOD – Friday 20 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

12 Single-Arm OH Lunges (R) (50/35 lb.)
12 Womanmakers (50/35 lb.)
12 Alternating Weighted Pistols (50/35 lb.)
12 Single-Arm OH Lunges (L)

To be done 60 minutes before class
Press
3-3-3-3-3
– Use the heaviest weight possible on each set.
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
For quality:
70 GHD sit ups
50 Ring dips
– Goal is to complete the given reps of each movement in as few sets as possible.
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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