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21 December | WodBlog | Admin

WOD – Friday 21 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (65/45 lb.)
1 min. Plank Hold
1 min. Rest

To be done 30 minutes before class
Jerk
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
On the minute for 20 minutes:
Odd: 20m Prowler sprint (heavy)
Even: 10 Hang Power Snatch (95/65)
– Goal is to finish the given work each minute. Decrease the reps or distance to ensure this happens.
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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