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14 May | WodBlog | Admin

WOD – Monday 14 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5 – OUTCAST

AMRAP 16 min.

 

5 Power Clean
(185/135 lb.)
8 Chest-to-bar Pull-ups
30 Double-unders

To be done 60 minutes before class
Overhead Squat
1-1-1-1-1
Front Squat
3-3-3-3-3
Back Squat
5-5-5-5-5
– Use the same weight for all 15 working sets, or attempt to increase in weight on every set. Compare to 11/20/2017.
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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