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18 December | WodBlog | Admin

WOD – Tuesday 18 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Handstand Push-ups
Back Squats (115/75 lb.)
Lateral Barbell Jumps (double reps)

To be done 60 minutes before class
Shoulder Press
3-3-3-3-3
– Use the heaviest weight possible on each set.
Back Squat
3-3-3-3-3
– Use the heaviest weight possible on each set.
Zercher Carry
7 x 100ft.
-Find the heaviest Zercher carry you can complete unbroken for 100ft. Compare to (11/10).
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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