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24 December | WodBlog | Admin

WOD – Monday 24 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

E2MOM for 2x Rounds
Deadlift 100kg/70kg/ KB deadlift
200m run
Burpees/ step up down
200m run
Pull-ups/ Ring Rows
200m run
Push-press 60/40kg
200m run

To be done 60 minutes before class
Bench Press
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
3 Rounds for time:
15 Thruster (115/80)
15 Toes to bar
-Goal is to finish under 5 minutes, with great times under 4. It’s recommended to try and keep the thrusters unbroken, but take smart, quick breaks on the toes to bar.
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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