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18 June | WodBlog | Admin

WOD – Monday 18 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

4 Over-unders (24/20 in.)
6 Alt. 1-Arm DB Snatches (65/45 lb.)
8 MB Sit-ups to Toss (against wall) (20/14 lb.)

To be done 45 minutes before class
10 rounds for time:
10 Push press (115/80)
10 KB Swing (53/35)
10 Box jump (24”/20”)
-Goal is to finish under 15 minutes. That’s 30 seconds per movement per round. Work on staying on a consistent pace throughout all 10 rounds. Avoid the temptation to start fast and then crash and burn.
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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