WOD – Wednesday 12 December 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Front Squat 2-2-2-2-2-2-2
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
5 Rounds for time:
6 Sandbag over box (150/100), burpee box jump over (30”/24”)
200m Run
-Throw the bag over the box, do a burpee, jump over the box. Sandbag goes first, you follow it over after doing a burpee. You can touch the top of the box with your feet. Goal is to finish under 10 minutes.
3 rounds for quality:
15 Bulgarian split squat (each leg, DB’s in the front rack position)
10 Good mornings (Use 60-70% of your heaviest front squat weight from today)
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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