WOD – Friday 21 August 2015
CrossFitStrength & CompetitionRest and Recovery
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We also do analyse the data and make tweaks to the program based on trends we see from those who post.
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We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za
- Conditioning:
Four sets of:
Walking Lunges with Kettlebells/ Barbell in Front squat or Back Squat position x 20 steps
Rest 60 seconds between setsNOTE: If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.
- WOD:
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200m Run
10 Burpees
- Murph:
For time:
– 1 mile run
– 100 pull ups
– 200 push ups
– 300 Squats
– 1 mile run
- 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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