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26 October | WodBlog | Admin

WOD – Friday 26 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 OH Squat at 80%
EMOM for 5 min.
Rest 2 min.

 

5 OH Squat at 70%
EMOM for 5 min.
Rest 2 min.

 

7 OH Squat at 60%
EMOM for 5 min.

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 rounds for individual times:
400m Run
OR
500m Row
– Rest 3 minutes between rounds
– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score. Do the opposite of what you chose for the 5K on Monday.
3 rounds for quality:
20 GHD Sit up (14/10# med-ball)
20 Ring rows (as difficult as possible)

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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