Blog

31 August | WodBlog | Admin

WOD – Friday 31 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

40/30-Cal. Row
30 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

To be done 60 minutes before class
Every minute for 10 minutes 
1 Power snatch
-Build to a heavy single for the day across the sets
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
– Use the heaviest weight possible on each set. Compare the sumo deadlift and bench to 8/13 and try to go heavier if things are feeling good.
Do the gym programming (RX’d or competitor) for the day.

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