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05 October | WodBlog | Admin

WOD – Friday 5 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

750-m Row
9 Ring Muscle-ups
10 Hang Power Cleans (75/55 lb.)
Rest 90 seconds

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
Bench Press
10-8-6-4-2
-Build to a heavy double
Ring Row
5×15
-Do 15 difficult ring rows after each set of the bench press
For time:
100 KB Swing (70/53)
-Goal is under 5 minutes. Go for big sets and try to hang on. Don’t pace this one out, as the stimulus we are looking for is to bite off a big set and see how well we can stay with it.

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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