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16 July | WodBlog | Admin

WOD – Monday 16 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

LINDA

10-9-8-7-6-5-4-3-2-1
Deadlifts (295/220 lb.)
Bench Presses (195/135 lb.)
Squat Cleans (145/105 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For Quality:
3 x 25 Reverse Hyper (light loading)
-Substitute barbell good mornings (15 reps) if you do not have access to a reverse hyper. Keep it light and feeling like a cool down after the main workout from class today.
For quality:
3 x 60s “T” Hold
 -Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.
For quality:
10 ascents (or attempts) of the Peg Board

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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