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14 December | WodBlog | Admin

WOD – Friday 14 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 min.

3 Muscle-ups
9 Thrusters (95/65 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
100 DB Bench press (70/50)
-Each time you break, perform a 250m Row. Scale to a weight you can do at least 15 reps with on the opening set.
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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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