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12 October | WodBlog | Admin

WOD – Friday 12 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 20 min.

10 Weighted Ring Dips (35/25 lb.)
20 Wall Balls (20/14 lb.)
10 Alt. Weighted Pistols (35/25 lb.)
20 MB Russian Twists

 

To be done 45 minutes before class
5 Rounds for time:
15/12 cal Assault Bike
5 Ring muscle ups
– Goal is to finish under 7:30. Get that first round under 90 seconds and try to match that pace until the finish.
For time:
50 Strict HSPU
50 L-Pullups
– Goal is to work on some gymnastics strength, and get the work done as fast as possible. You must finish all the HSPU before beginning the L-pullups.
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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