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01 October | WodBlog | Admin

WOD – Monday 1 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

25 Pull-ups
50 Hang Power Snatches (135/95 lb.)
75 Wall Balls (20/14 lb.)

 

Rest 2 min.

 

75 Wall Balls
50 Hang Power Snatches
25 Pull-ups

To be done 60 minutes before class
Back Squat
5-5-5-5-5
-Use the heaviest weight you can for each set.
Strict Press
5-5-5-5-5
-Use the heaviest weight you can for each set.
Box Jump
3-3-3-3-3
– Should be very high, at least (42”/36”), but use the highest box you can. Try to go a few inches higher than on 9/22.
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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