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09 July | WodBlog | Admin

WOD – Monday 09 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Kelly

5 rounds

Run 400 m
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.
Bent over barbell row
10-10-10-10-10
– Use the heaviest weight you can for each set.
Hip & Back extension
1 attempt at max reps
-Focus on quality reps with control and coordination. How close can you get to 25 reps in a row?

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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