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13 August | WodBlog | Admin

WOD – Monday 13 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-k Run

 

3 rounds

20 Hip Extensions
15 Shoulder-to-Overhead (95/65 lb.)

 

800-m Run

 

3 rounds

20 GHD Sit-ups
15 Shoulder-to-Overhead (95/65 lb.)

 

400-m Run

 

To be done 60 minutes before class
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
Front rack Lunge
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation. Lunge is 10 steps total, 5 each leg.
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.

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