Blog

24 August | WodBlog | Admin

WOD – Friday 24 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Bent-Over Row
3 – 3 – 3

 

Thruster
3 – 3 – 3

 

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21 Front squat (185/125)
9 Ring muscle ups
15 Shoulder to overhead (185/125)
9 Ring muscle ups
9 Thrusters (185/125)
9 Ring muscle ups
– Goal is to finish under 8 minutes. In this heavy barbell and high skill gymnastic workout we want no more than 1-2 breaks per movement.
For quality:
Accumulate 2 minutes in an L-sit on parallettes.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment