WOD – Friday 27 July 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Overhead Squat
5-5-5
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21-18-15-12-9-6-3
Ring dips
Overhead squat (115/75)
– Goal is to finish under 8 minutes. The ring dips will test you on this one, so be smart and break it into smaller, quick sets if needed.
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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