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23 July | WodBlog | Admin

WOD – Monday 23 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

NASTY GIRLS

3 Rounds

50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
400m Run
21 Power snatch (135/95)
21 Wall Ball (30/20)
300m Run
15 Power snatch (135/95)
15 Wall Ball (30/20)
200m Run
9 Power snatch (135/95)
9 Wall Ball (30/20)
– Goal is finish under 10 minutes. Push the run, take smart breaks on the barbell, and keep that WB unbroken.
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly.

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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