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07 September | WodBlog | Admin

WOD – Friday 7 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 2 rep Hang Power Snatch

 

Then perform:

 

200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
500m Row
20m Sled push (moderate)
3 Deadlift (405/275)
– Goal is to finish under 12 minutes. Stick to a good pace on the row and load the sled to a weight in which you can complete the push in under 45s.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (25/20)

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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